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45 Minute Pull & Core Tri-Set Workout | Back Bis Abs
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Grab a mat, dumbbells, and a long resistance band for this 45 minute upper body pull and core strength workout. For reference, I have sets of 10 and 20lb DBs. I wrap my long band around my bench for viewing purposes. If you have the door attachment it came with use that! We only use the band for the first block so you could always perform in a hip hinge position with a lighter pair of DBs as well. Today we have six blocks and three exercises per block. We will perform each block for three rounds. The first round will be 60 seconds each, the second round will be 45 seconds each, and the third round will be 30 seconds each. There will be a 15 second recovery in-between rounds. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. There are six blocks today or 6 total tri-sets. The current block will be listed in the bottom right hand corner with the weight selection I'm using. You and I are different though, so find a weight selection that challenges you (but also something you can keep great technical form with). Since every exercise is timed, you and I do not have to go at the same speed. Make quality reps! Quality over quantity. If you max out before time is up, rest, take three deep breaths then continue reps OR drop the weight to something lighter and continue : ) Let me know how it goes in the comments below!
Skip to 4:00 to begin workout
Total Workout time: Approx 45:00
Total Time with Stretching: Approx 50 minutes
The Workout
60s/45s/30s
3 Rounds of:
Banded Neutral Grip High to Low Row Right
Banded Neutral Grip High to Low Row Left
Banded Face Pulls
3 rounds of:
Single Arm Row Right
Single Arm Row Left
Bicep Curl (Flip Grip)
3 rounds of:
Hybrid Upright Row
Hammer Curl
Reverse Fly
3 rounds of:
Semi Pronated Row
Supinated Row to Curl
Jump Back Plank to Curl
3 rounds of:
Plank Pull Through
Side Plank with Fly Left
Side Plank With Fly Right
3 rounds of:
Pullover with Crunch
Reverse Crunch
Double Crunch
The GOAT of pre-workouts
Post-Workout Protein Bars
Track your HR
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
Skip to 4:00 to begin workout
Total Workout time: Approx 45:00
Total Time with Stretching: Approx 50 minutes
The Workout
60s/45s/30s
3 Rounds of:
Banded Neutral Grip High to Low Row Right
Banded Neutral Grip High to Low Row Left
Banded Face Pulls
3 rounds of:
Single Arm Row Right
Single Arm Row Left
Bicep Curl (Flip Grip)
3 rounds of:
Hybrid Upright Row
Hammer Curl
Reverse Fly
3 rounds of:
Semi Pronated Row
Supinated Row to Curl
Jump Back Plank to Curl
3 rounds of:
Plank Pull Through
Side Plank with Fly Left
Side Plank With Fly Right
3 rounds of:
Pullover with Crunch
Reverse Crunch
Double Crunch
The GOAT of pre-workouts
Post-Workout Protein Bars
Track your HR
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
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