ALFONSO

After a great leg session yesterday let’s train upper body today !

This training is focused on shoulders, back and triceps. This is a High Intensity Interval Training, take your timer & let’s do it guys 💪🏾

📸 Share your workout with me on IG, want to hear how you killing this session !

Seated towel row

High towel row

- Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
- Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. 
- Lower to starting position.

Lying back extension

- Raise both your chest and feet off the floor with each row 
- Pull your elbows towards your core, squeeze the lats

Reacher row

- Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip distance apart.
- Position your hands so that your palms are down beside your hips. Your fingers should grip the front of the chair seat.
- Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees.
- Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
- Breathe out as you push up to your starting position with your arms fully extended.

Chair dips

Back/Shoulder/Triceps
Circuit

- Start standing tall, hands by your sides.
- Hop out so that your feet are hip width, and bring your arms overhead.
- Hop back to a standing position and bring your arms to your side.

Jumping Jacks

- In the lunge position, the right bust and the abs engaged
- The dumbbells in the hands, carry out movements of the racing arms, control the movement
- As soon as you are comfortable on the move try to be more dynamic

Speed Arms

- From a standing position, put your hands on the ground in front of your toes.
- Gradually walk your hands forward past the press-up position out as far as you can stretch.
- Slowly walk them back in to the starting position.

Hand walkout

Cardio Circuit

Week 1 Day 2
Shoulders / Back / Triceps

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Vanessa

Very good, my legs are shaking a little...Thank you 😘

Sarah Watson

Week 1 Day 1
Leg day

Great! Burned allot. You are an inspiration!

Sjamira Roseburg

Fasted cardio routine (optional)

Week 1 Day 3
Glutes / Hamstrings

Week 1 Day 4
Active rest day (Optional)

Week 1 Day 5
Full body

Week 1 Day 6
Full Body

Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Week 1 Day 2 Shoulders / Back / Triceps

Community

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