The Back And Bicep Blast

The Back And Bicep Blast

Build a strong back and sexy arms with this Back and Bicep Triset Blast (and KILLER bicep drop set burner!). YOUCH!

If you want a strong back that not only looks amazing, but also helps you improve your pull ups AND avoid neck and shoulder pain, this workout is perfect to include in your routine.

An added bonus of this workout is that it will also strengthen your core by using some great hybrid plank variations. Work your back, shoulders and abs all at once!

Talk about some great bang for your buck!

If you like this workout, check out my other killer upper body series in my Arm Burner cards!

Whether you want strong, sexy arms, a toned back, to improve your pull ups and push ups or even to avoid injury, the Arm Burners have you covered (and there are some killer hybrid core moves and cardio burners in there too)!

Now to the workout fun!

The Back And Bicep Blast

Complete 3 rounds of each triset, resting 45-60 seconds between rounds. Then rest 1-2 minutes between trisets. After all 3 trisets are complete, complete the Bicep Burnout!

TRISET #1:
10-15 reps per side Single Arm Plank Rotation with Knee
6-12 reps per side Alternating Arm Dumbbell Rows
10-15 reps per side Superman Waves

TRISET #2:
6-12 reps Lat Pull Downs
10-15 reps Back Flyes
10-15 reps per side Side Plank Rows

TRISET #3:
10-15 reps Mini Pull Ups
6-12 reps per side Suspension Trainer Single-Arm Rotational Rows
10-15 reps per side Bench Plank Rows

BICEP BURNER:
You’ll complete 3 rounds in this drop set series.

Complete 6 reps of each of the 3 bicep curls back to back with one weight. Then quickly switch to lighter weights for 9 reps of each. Then again drop the weights and go lighter for 12 reps of each. Make sure to pick a weight that challenges you for the reps listed!

CIRCUIT:
6-9-12 reps Full Bicep Curls
6-9-12 reps Bottom Curls
6-9-12 reps Top Curls

(Feel the burn!? Get more killer Arm Burner Workouts HERE! YAAASSS!)

EXERCISE DESCRIPTIONS:

Single Arm Plank Rotation with Knee:

To do the Single Arm Plank Rotation With Knee, set up in a side plank position from your hand with your bottom leg in back of your top leg.

Then lift that back leg as if kicking it back and up toward the ceiling slightly. Reach your top hand out in front of you and overhead. Your chest will rotate toward the ground as you lift up into this side plank position with your opposite arm and leg raised.

Rotate your chest back open as you tuck your raised leg under and forward, driving your knee forward as you tuck your raised arm down to meet it. Try to touch your knee to your elbow as you rotate your chest back open and away from the ground.

After slowly tucking the knee to the elbow and feeling yourself pivot around that shoulder. The muscles around your rib cage should really be working. Then kick the leg back out and reach back out and overhead with your hand.

Move slowly to stay balanced and try to keep your hand on the ground under your shoulder.

Beginners can tap the toe down behind them or even just do the knee tuck without the kick out.

Alternating Arm Dumbbell Rows:

dumbbell row

To do Alternating Arm Dumbbell Rows, hold a dumbbell in each hand with your palms facing in and hinge over, pushing your butt back while keeping your knees soft and back flat. Engage your upper back with your arms extended down toward the ground.

Then drive one elbow down and back toward your hip as you row the dumbbell up to your chest. Do not shrug your shoulder and really focus on pulling with your back. Do not turn it into a bicep curl. You should row the weight up to about nipple height.

Lower the weight back down and row up on the other side. Brace your abs and really pull with your back. Do not bounce with the weight or rotate a ton just to try to row up higher. Make sure you don’t hyperextend your lower back as you stay hinged over.

Brace your abs, press your chest out and keep your knees soft the entire time to protect that lower back and focus on working your upper back.

Also, look slightly out to keep your head about in line with your spine and not strain your neck. Move at a controlled pace as you row, alternating arms. You do not have to pause with both at the bottom but can row one up as you lower the other down.

Superman Waves:

To do Superman Waves, lie face down on the ground with you arms reaching overhead and your legs out straight behind you.

Then lift your arms and legs off the ground, engaging your glutes and back to lift. Try to lift your chest up as high as you can and get your quads off the ground as much as possible.

Holding here, sweep one arm out and down toward your side, keeping your arms straight. Keep the other arm reaching straight out overhead as you wave the other arm down.

As you lower one arm down by your side, keep it as high off the ground as possible to work the back of your shoulder.

Wave the arm back overhead then sweep the other arm out and down to your side. Keep alternating sides as you engage your back and butt to stay up in the superman position. Move at a controlled pace.

Lat Pull Downs:

lat-pull-downs

To do Lat Pull Downs, you can use a machine or even resistance bands. Using a resistance band, anchor the resistance band up high and grab the band in both hands with your palms facing away. You can use a variety of grips and even hold it with your palms facing each other or toward you.

Then step back so that there is tension on the band even with your hands extended toward the anchor point. Sink into a lunge with the back leg straight. You can also stand with your feet together if you don’t need to counterbalance against the band. Lean forward over the front leg with your back flat and reach your hands up overhead toward the anchor point as you hold the band. You want to create a nice straight line from your hands to your tailbone so that you can mimic the vertical pull of the Pull Up.

With your chest pressed out, pull the band down to your shoulders, driving your elbows down toward your hips. Feel your shoulder blades retracting and the sides of your back working to pull the band down. Keep your core tight as you pull the band down and do not let your back round as you pull.

Hold for a second at the bottom of the pull then extend your arms back overhead and repeat. Make sure to keep your back flat and draw your shoulder blades down and back as you pull the band down to you.

Step further away from the anchor point to increase the tension on the band and make the move harder. You can also use a heavier band.

Back Flyes:

dumbbell flys

To do Back Flyes using dumbbells, hold a light dumbbell in each hand. Start light so that you can focus on your upper back and the backs of your shoulder’s working without engaging your upper traps, neck or lower back.

Hinge over at the hips holding the weights with your arms hanging straight down toward the ground. Keep your back flat and slightly bend your knees. Make sure to drop your chest to about parallel to the ground. If you start to stand back up, you could start to overuse your upper traps instead of using your upper back. You do not want to turn this into an upright row.

Then, bracing your abs, fly your arms out to the side. Keep your elbows soft as you lift your arms out to the sides and back toward the ceiling at about, or just below, shoulder height. Pinch your shoulder blades together as you fly your arms open and really feel your upper back and the backs of your shoulders working. Keep your neck relaxed as you fly.

Lower back down and repeat the fly. Try not to swing, but really focus on using your back to lift. Also, make sure to keep your elbows soft as you fly your arms up and out.

If you feel your neck and upper traps engaging, you can place your head against the wall or on top of a bench. Also, make sure your low back doesn’t engaged as you keep your back flat. You may need to brace your abs more or bend your knees slightly, especially if your hamstrings are tight.

Side Plank Rows:

To do the Side Plank Row, set up in a high side plank from your hand with your feet staggered (your top foot will be in front). You will hold a dumbbell just off the ground down in front of you with your top hand.

Keeping that nice side plank position, row that weight up and across your body, driving your elbow back toward the wall behind you. You will slightly rotate open as you row. Feel your back pulling the weight up and across as your bottom side works to keep your bottom hip up for that nice plank position.

Lower the weight back down and across toward the ground and repeat the row.

Mini Pull Ups:

hanging scapular retraction

To do Mini Pull Ups, start hanging from the bar with your palms facing away from you and your hands about shoulder-width apart.

From this dead hang position, press your chest out and up toward the bar as you draw your shoulder blades down and together. Feel your back engage as you draw your shoulder blades together and press your chest up toward the bar. You will feel your shoulders “unshrugging.”

Don’t bend your elbows and turn this into a pull up. You are simply working on that initial retraction and engagement. Really press your chest out and retract your shoulder blades, bringing them down and together.

Again, do not bend your arms to pull up. Use your back and feel your back engage. You should also feel your shoulders go down as your chest lifts up.

Pause at the top then relax back down to a full dead hang and repeat. Remember, you are not bending your elbows to make this movement bigger.

Suspension Trainer Single-Arm Rotational Rows:

rotational-row

To do a Single-Arm Rotational Row, grab one strap in one hand. Walk your feet forward and lean back to put your body at an incline. Start with your hand holding the strap in at your chest as you reach the other hand up the strap as high as you can. Do not let your shoulder holding the handle shrug. Pretend you’ve already rowed up and you’re driving your elbow down and back as your hand is in at your chest and your body is rotated toward the strap.

Then lower yourself down, extending the arm holding the strap as you rotate the hand reaching up down toward the ground almost as if you are doing a hanging side plank. Keep your body in a straight line and don’t let the hips sag toward the ground.

Keeping your core tight, row your chest back up to the handle, and as you do, rotate back to the start, turning your chest back toward the strap as you reach your other hand as high up the strap as you can.

Do not shrug your shoulder as you row. Really feel your lat and back on the side you are rowing with working. To advance (or regress this move), change the incline of your body. The closer you get to parallel to the ground, the harder the move gets.

Bench Plank Rows:

To do Bench Plank Rows, hold a dumbbell in one hand and place your other hand down on the bench as you move your feet back so you are in a high plank position. Set your feet about hip-width apart so your core doesn’t rotate as you row. Let the arm with the dumbbell hang down.

Then holding this plank position with your abs braced and back flat, row the weight up to your chest, driving your elbow back. Make sure to pull from your back as you row the weight up to about chest height. Don’t shrug your shoulder as you row or turn it into a bicep curl. Feel your back engage as you row it up.

Then lower it back down and repeat. Make sure to keep your core engaged so you don’t sag or rotate as you row. If you have wrist issues or even want to make it harder, go down to your forearm on the bench.

To make it easier, use a higher box. Do not go lower than a box at about knee height!

Full Bicep Curls, Bottom Curls, Top Curls:

To do the three different bicep curls, hold a dumbbell in each hand, standing with your feet about hip-width apart and arms down by your side with your palms facing up.

Without swinging the weights, curl them all the way up to your shoulders, keeping your elbows pointing down toward the ground. Control the lower back down and repeat. That is the full bicep curl.

To do the Bottom Bicep Curl, you will only curl the weights up to the point your forearms are about parallel to the ground and then lower back down. You are curling for only the bottom half of the full curl. Even take a quick pause when you reach that halfway point.

To do the Top Bicep Curl, you will start at the top of that bottom curl, so about halfway up in the curl. From this point, you will curl the weights to your shoulders. When you lower back down, control the weights down to that halfway point. Don’t go lower and make sure to pause there so you can’t use much, if any, momentum. Remember you are curling to the top and lowering so that your forearms are parallel to the ground.


The Myth Of The Fat Burning Zone

The Myth Of The Fat Burning Zone

So what is this magical “fat burning zone” you’ve heard about?!

Is it true that if you work at a certain intensity during your cardio workouts, you’ll burn more fat?!

Is it also true that you get into that “fat burning zone,” when you do more steady-state, lower intensity cardio?

The simple answer is – the magical “fat burning zone” is a MYTH.

I’ll often have clients tell me they HAVE to run or do steady state cardio to lose weight. (Of course we all too know that diet is key no matter how much we may try to out exercise our poor nutrition choices.)

And not only is the fat burning zone a “myth” but steady-state cardio can yield underwhelming results for weight loss when done on its own.

We need to include workouts that train all 3 energy systems if we want the best results possible, not only for getting in killer shape and improving our health, but also in terms of our weight loss and fat loss efforts!

So…the “fat burning zone,” at least as we wished it worked, is a total myth.

What Is The “Fat Burning Zone?” And How Did The Myth Come About?

The myth of the fat burning zone arose because technically you burn more fat during lower intensity, steady state cardio exercise.

However, what that really means is simply that a higher percentage of the calories you burn during exercise come from fat.

When you work at lower intensities, 50% of the calories burned can come from fat whereas at higher intensities that number may only be about 35%.

So now you’re thinking, “Well then how is the fat burning zone a myth? And why wouldn’t I want to work in it if fat loss and weight loss are my goal!?”

Because while you may burn a higher percentage of calories from fat working at lower intensities, you also burn far fewer calories!

So in the end, you burn more fat by working at a higher intensity because you burn more calories.

And as most of us know, a HUGE part of weight loss is simply calories in vs. calories out.

If you burn more calories while consuming fewer, you’re going to lose weight!

The Downsides Of Adaptation:

So not only do you not really burn more fat in the end with that lower intensity, steady state cardio, but you also burn fewer calories doing the same duration or distances over time.

Basically, over time we ADAPT.

And while this adaptation is amazing, it’s why we can do that 5 mile run without it feeling super hard and even focus on increasing our pace, it also means we require less energy to do the same task.

AKA our body becomes more efficient which means we burn fewer calories during these same workouts that once used to leave us tired and worked.

So unless you’re constantly running (or cycling or going on the elliptical) for LONGER or pushing the pace and going FASTER on harder terrain each and every time, you’re not going to be burning as many calories over time during your workouts.

Again, this is great as it means our body has become stronger and more efficient, BUT it doesn’t lead to continued adaptations or the extra calorie burn that can assist with weight loss.

But What About Boosting Your Metabolism?

Going along the whole fat burning myth, I’ve also had clients also say, “But I need to do cardio to boost my metabolism!”

Unfortunately, this is also sort of a myth.

Not only does steady state cardio not necessarily lead to as great an increase in calories burned AFTER the workout is done as say interval training does, BUT it also doesn’t affect our metabolic rate in the way we believe.

If you want to boost your metabolism, you need to gain muscle.

Muscle affects metabolism and helps you burn more calories, and fat, even at rest.

More muscle means more of a “boost” to your metabolism.

And guess what isn’t so great at helping you build muscle?

Steady-state cardio!

There have even been studies showing that it can actually be CATABOLIC to muscle tissuing, meaning that not only can it not help you build muscle, but it can even lead to some muscle LOSS.

This is just another reason why you want to include cardio workouts that use intervals, density sets and even timed circuits as well as include even moves using weights!

So What Does This All Mean? Should You NOT Do Steady State Cardio?

First off, if you love your long runs or rides, NEVER give them up.

You don’t need to.

And walking can be a great form of stress relief and extra movement for our body which is AMAZING!

Steady-state cardio can help you build a strong aerobic base.

BUT you also want to know what you need to do to reach specific goals.

And if one of those goals IS fat loss or weight loss?

Well you don’t want to ONLY do steady-state cardio.

Including different interval set ups and even cardio workouts with weights can be incredibly important to help you get better results faster.

Even if you want to set a new PR in your next long-distance race or ride, some interval training may be just what you need to get results!

That is why I created my Cardio Burners using a variety of workout design and work to rest intervals so you can make sure you have cardio workouts to help you meet your specific goals!

–> Get My Cardio Burners!

The Relay Cardio Workout

The Relay Cardio Workout

When we think of “cardio,” we think of steady-state endurance activities like cycling and running and cardio machines.

Or we think of interval training and short, quick bursts of activity.

But it isn’t really either or!

There are so many different ways we can design cardio workouts AND they can even help us build strength.

YUP! Your workout doesn’t have to be cardio OR strength training…it can be both!

By using a relay workout design, which is a version of a timed circuit, you can get the metabolic benefits of cardio (and improve your work capacity) as you build strength.

This is a perfect workout design to use if you are short on time, especially if you can only make it to the gym a couple of times a week!

So if you want to include some strength training in your cardio, or some cardio in your strength training, try this Relay Workout!

The 30-Minute Relay Strength And Cardio Workout:

Set a timer for 30 minutes and complete as many rounds of the circuit below as possible. Beginners can do shorter distances/lowers reps to start and add reps/distance as they progress. Rest only as needed.

Record how many rounds you complete to beat next time! For the run/ride/row, pick just one to use the entire workout.

Better to do fewer reps of a move but keep moving over doing more reps but have to rest. Also, depending on your fitness level and goals, you can also focus on going heavier for fewer reps over lighter for more!

CIRCUIT:
100-300m Run/Ride/Row
5-10 reps Squat to Press
5-10 reps Inverted Rows
10-15 reps Kettlebell Swings
5-10 reps Corncob Push Ups
5-10 reps Cherry Bombs

Ready to take your training to the next level? Learn how you can dial in your workouts to see fabulous results with my Coaching!

–> Apply To Train With RS!

Tweak Your Workout Design With Drop Sets!

Tweak Your Workout Design With Drop Sets!

Ever feel like when you’re designing your own workouts you get stuck in a rut doing the same layout every time?

You just create circuits and do the same reps for the same number of sets?

Do you feel like you’re kind of randomly stringing things together hoping it will be “hard?”

Feel like there just has to be a fun and new and BETTER workout combination you could do to help you train smarter?!

Well there just may be!

There are soooooooo many different workout designs we can use to help us reach our goals.

Supersets, compound sets, trisets, circuits, pyramids, ladders, density intervals, density sets, rest-pause technique….and many many more. (Yup…use them all in Dynamic Strength!)

There are many different training variables we can tweak to make sure our workouts are tailored to our specific needs and goals.

However, all too often people only focus on finding “new” moves instead of trying to figure out different and “new” ways to layout their routines using those SAME moves.

New moves are great. But exercises are just one training variable.

So on that note…I wanted to share with you a great quick tweak you could plan into your routine today even….

A DROP SET!

Ever feel like you have just a little bit left in the tank but not enough to do another rep with the weight you are currently using?

Want to push past failure just a bit to really burn out an area?

Then add in a drop set.

It can be used as part of a burnout OR even as a final set to your primary lift.

I love using it especially for things like hip thrusters or weighted glute bridges to create that little extra pump and burn.

Heck, I love to hate it on bench press even haha

So….What is a drop set?

Basically to do a drop set, you perform a round of an exercise with a certain weight and then reduce the weight to complete more reps without resting immediately after.

You are dropping weight to be able to complete more reps “past failure.”

For instance, if you hit a 6 rep max on hip thrusters, you could instantly finish that round, reduce the weight, and then without resting, bust out 15 more reps for a killer burn.

Those are 15 reps you wouldn’t have been able to do had you not reduced the loads.

And because you are doing them right after the 6 reps, you’re pushing through fatigue instead of getting to recovery like between previous rounds.

When using drop sets, you don’t always have to go up in reps for the drop set. You could do the same number or even fewer depending on how you want to use the drop set and how much you reduce loads.

You can even use more than one drop set in a row, especially if you’re using this as a burner to end your workout.

The point is, this is a new and different technique you may use that challenges your body in a different way with technically LIGHTER loads. (Too often we think adding weight is the only way to challenge ourselves!)

It’s an easy tweak you could make to your workouts TODAY even to test out.

And this technique can be implemented in different ways to benefit you and your specific goals.

Because guess what should ultimately drive EVERY SINGLE VARIABLE you adjust in your program?

YOU AND YOUR GOALS!

Below is one way you can try out a drop set!

Using Drop Sets:

If you set a primary lift to start your workout…say hip thrusters…you could start with 15 reps, rest, 12 reps, rest, 8 reps then immediately perform a drop set of 15 reps.

So you would do max weight for each round of reps, resting 60-90 seconds between rounds until the final round of 8 reps where you would do max weight for those 8 then immediately lower the loads and bust out 15 reps!

Try it today!

You can adjust the reps listed too based on if you want to work more on maximal strength or more on strength endurance.

You can even adjust the number of rounds you do or the reps you perform based on the muscles/moves you plan to include.

Drop sets can be killer for deadlift, bench press, lunges, overhead press…so many different lifts!

So have some fun with this simple workout design tweak!

And for some fun and killer workouts that use training techniques like this, check out my Dynamic Strength program!

–> Learn More

The Bodyweight Backside Burner

The Bodyweight Backside Burner

You don’t need fancy equipment or to spend hours at the gym working out to get results.

When you’re short on time, all you need is your own bodyweight and 10 minutes.

In that time you can get in a killer workout to strengthen your ENTIRE core – everything down your frontside AND your backside.

And while this workout is called the Backside Burner it targets more than just your back, hamstrings and butt. It will also work your abs, serratus anterior, obliques, quads and shoulders!

Enjoy this bodyweight burner from my 28-Day Core Burner program!

The Backside Burner

Complete 3 rounds of each circuit, moving right from one exercise to the next. After you finish the first circuit, perform 40 seconds of active rest before moving on to the second circuit. Beginners can fully rest between circuits instead of performing the active rest. Click on each exercise below to see a video demonstration and more information!

CIRCUIT #1:
20 seconds per side Reverse Lunge to Kickback
20 seconds Forearm Plank Scapular Push Up
20 seconds Frog Bridges

20 seconds per side Single Arm Plank Rotation With Knee

CIRCUIT #2:
20 seconds Squat with Leg Raise
20 seconds per side Plank with Reach Back and Out
20 seconds Posterior Plank Mountain Climbers

The 30/30 Cardio Workout

The 30/30 Cardio Workout

Often when we think about getting in a killer cardio workout, we eliminate as much rest as possible and put in longer work intervals.

But guess what happens when you rest less?

Your power, speed, quickness, intensity all DROP.

If you don’t have as much time to recover, while you may be going “all out” every round, your output will still dip.

So sometimes including a bit MORE rest can allow you to actually work HARDER during the intervals of work and keep your output higher throughout the entire workout.

While I love workouts that shorten rest, giving you half or even just a quarter of the time you worked to recover, there is also something to be said for workouts that allow you to rest equal to the time you worked.

That equal work to rest setup allows you to go harder each and every work interval so your intensity stays higher throughout!

You may even find you include extra rest between rounds to keep your intensity higher!

But if you’re looking for a great cardio killer that gives you a bit of extra rest so you can get even MORE out of the session, try this 30/30 Bodyweight Cardio Workout.

The 30/30 Bodyweight Cardio Workout

WARM UP:
Roll out.
Stretch:
5-8 rounds World’s Greatest Stretch

WORKOUT:
Set a timer for 30 second intervals. You will work for 30 seconds then rest for 30 seconds before moving on to the next exercise. Go through the circuit, resting 30 seconds between moves. Do not rest extra between rounds although beginners can rest 1 minute if needed between rounds. Complete 3-6 rounds. If you are short on time, just complete 3 rounds.

CIRCUIT:
30 seconds Snowboard Hop Burpees
30 seconds Rest
30 seconds Push Up with Leg Kick
30 seconds Rest
30 seconds Split Squat Jumps
30 seconds Rest
30 seconds Plank Jacks
30 seconds Rest
30 seconds Full-Body Crunch
30 seconds Rest

COOL DOWN:
Roll out and Stretch:
Any and all tight areas
Some Recommended Stretches:
Standing Chest Stretch
Half-Kneeling Hip and Quad Stretch

NOTES:

DO NOT SHORTEN REST. Get in more reps during the intervals of work. Intensify variations. But do not shorten rest to make things harder. If it doesn’t feel hard, you need to push yourself harder during those work intervals! You should feel like you NEED the rest to fully recover whether from your muscles burning or your heart rate elevating.

Love this workout?

Check out this one and more in my 6-Week Bodyweight Shred!