Name: Playbook - YOGOSKENZ . - Back w/Bi’s
Uploaded: 2024-02-23T05:28:35.144Z
Duration: 25 min
Description: Back w/Bi’s

FOUR ROUNDS - each round is about 5 min. 

This is a good back-body workout with some bicep engagement as well in the underhand body rows, and the bicep curls. 

*Need a kettlebell, bar for push ups & body rows, and dumbbells. 

Warm up on your own for 5 minutes first. Walk, bike, or hike while adding some upper body movement (swinging your arms, etc) 

Kb swings 
Wide hand push ups 
Body rows over/underhand *
Hip thrusts 
Bicep curls
X4

*if you don’t have a bar to do this under, you could also do rows with a dumbbell, barbell, cable, or band.

Swing it up to the top nice and controlled. 
Remember to use that exhale to engage your core, knitting your abs together, and squeeze your glutes.

American Kb swings

Wide hand elevated push ups

Overhand body rows

Underhand body rows

Do 15 slow, full range of motion. 
Maele woke up at the end of this workout  and I had to cut it a whole round short! #momlife - sorry u have to hear her cry!

Hip thrusts

Follow up 15 short but tight 15 pulses. Really squeeze. Also- notice my cellulite- I have it too!!!
Try to keep those hips/tailbone tucked as well. Watching this I can see that I needed to do a better job of that.

Hip thrust pulses

Just some good ole fashioned bicep curls. Be sure to keep your core engaged here and exhale every time u lift up. We want to take every opportunity to strengthen our core rather than ignore it.

Bicep curls

Back w/Bi’s

OMGGGOOOOOOOOOSH !!!!!! KENZIE I AM STOOOOOOOOKED FOR THIS!!!!!!!!! 21 weeks now and CANNOT WAIT to go with my FAVORITE fitness queen along my post partum journey ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Alexandra

PP intro!

When to start PP

When to Stop Exercise

Breastfeeding

Diastasis Recti & Pelvic Floor

This was SO helpful! Baby doesn’t wanna leave me but I gotta get some movement in! Looking forward to doing this more! Thank you! 🤍🤍

Amanda

Baby Wrap Workout/ 6-7 weeks PP

Full body Circuit / 8wks PP

Arm Focus

Just to clarify- LOVED this. But when is the 2 min cardio interval? Before clam shells?? 

And are clam shells 20 one leg. 20 the other then repeat?!

Glute & Leg Strength / 10 wks

10/10 we’re six months postpartum and this felt SO GOOOD. Thank you 💕

Kayley

Bonnie

This was pretty much perfection. Everything I could want in a PP yoga flow. 9 weeks post partum and my body has been so tight from breastfeeding and getting back to working out. Omgoodness

Back w/Bi’s

More workouts from YOGOSKENZ .