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Here we go with day two! You may be starting to feel sore from day one's workout by now. Don't worry, you have two days of upper body workouts now to allow your legs to recover. Remember, before each workout, warm up for 5-10 minutes doing light cardio on a treadmill or elliptical. Then complete a few reps with no added weight or very light weight of the first exercise before starting the actual first set of the workout. For more on the "how's" and why's" of a good warm-up, read my Health Tip #3 on my blog.

This BACK & CORE workout will take about 45 minutes to complete. Follow the exercises sequentially, so do both sets of the inverted rows with a 45 second rest in between before moving on to the pull-ups/lat pulldowns, and continue on from there. While this workout has core-specific exercises build into it, I want you to practice engaging your core during every exercise. As you make this a habit, every exercise you do all week becomes a core exercise - woohoo! Have fun and keep up the good work!

 

Inverted Row
2 sets of 15 reps
45 second rest

Pull-Ups or Lat Pulldowns
You may use the assisted pull-up machine as shown in the video or do as many bodyweight pull-ups as you can and dropset to the selectorized lat pulldown machine to finish out the set.

3 sets of 12 reps
45-60 second rest

Seated Cable Row
3 sets of 12 reps
45-60 second rest

Single-Arm Row

3 sets of 12 reps
45-60 second rest

Face Pull
3 sets of 12
45-60 second rest

Back Extension
2 sets of 15 reps
45-60 second rest

Toe Touchers
3 sets of 30 reps
30-45 second rest

Click here for PRINTABLE WORKOUT LOG

 

This exercise tip and nutrition tip are so important, they bear repeating:

Prepare your muscles for optimal recovery by stretching. Spend 5-10 minutes at the end of each workout stretching the body parts that were used. This can help reduce muscle soreness later, improve flexibility and pave the way for recovery. If you're really sore the day after a workout, go for a walk. Light cardio can help remove muscle 'waste' and alleviate muscle soreness. Another avenue for improving flexibility and helping your body stretch is yoga.

Don't forget to fuel your muscles appropriately too! Within 60 minutes pre- and post-workout, grab a snack with healthy protein (at least 15 g) and carbs (about 15 g) in it, depending on your tolerance, preferences, and lifestyle/schedule. This is only a general recommendation, for specific recommendations tailored to your needs schedule a nutrition consultation with me.