Holiday Sparkle & Sweat #3 : Back & Biceps

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  / fitbodybyjulia  


**Equipment I use**

GXMMAT 6’X8’:
official website: www.gxmmat.net
amazon website: www.amazon.com/gxmmat


Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeus...

Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeus...

PowerBlocks on YouTube:
   / powerblockvideos  

Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-e...

Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-...
colored-lettering.html

Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-ad...


Holiday Sparkle & Sweat #3 : Back & Biceps

Bw Hiit warmup 30:10 2x
1. Superman burpees (push-up opposite arm and leg lift and elbow to knee at the bottom)
2. Low lateral lunges and pistols
3. Back bend hold or bridge hold with chest expansion (grip hands beneath back)

Superset 1: 4x
1. 3 manmakers
2. 12 rev grip band seated rows

Superset 2: 4x
1. 3 bicep makers
2. 6 bent fly to Y

Tabata pyramid 6 mins
1. Burpee bb power cleans
2. Alt Staggered kb burpee upright row

5x5
1. Kb dL to power clean
2. SA row 5/arm
3. Burpee handstand shoulder tap
4. sandbag clean and press

Tabata finisher 4x each move 8 mins
1. Switch lunge SA clean and press
2. Kneeling SA Clean and press
3. Alt SA snatches
4. Decline Burpee lateral raise