Hey everyone! It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine. This week we are going to do the Back, Bicep, and Core Workout. This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back. Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!
This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉
Have fun, work hard, sweat a lot, and be awesome!
Back, Bicep, and Core Workout
Warm-Up
- 10 Pushups
- 12 Spiderman Climbs
- 10 Spinal Rotations for each side
- 10 Shoulder Circles for each arm
Superset 1
- Plank Back Row – 20 reps total
- Curl Up, Hammer Down – 10 to 12 reps
- Mountain Climber Kickback – 12 to 15 reps each side
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 2
- 1 Arm Elbow Out Row – 10 to 12 reps each side
- Stability Ball Incline Dumbbell Curl – 10 to 12 reps
- Bird Dog Crunch – 15 to 20 reps each side
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 3
- Superman Back Row – 15 to 20 reps
- Dumbbell Hammer Curl – 10 to 12 reps
- Sea Turtle – 15 to 20 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
of your lumbar spine can lead to disc delamination which is where the outer collagen rings of the lumbar discs start to wear away. To help prevent this try to stand up every 20 – 30 minutes and walk around. The core musculature that supports your lower back shuts down after about 20 minutes of sitting, and moving around reactivates it. Keep your back healthy!