#Demo Day 11

Course Demo Workouts #Demo Day 11

Get in the mood

Play some music! You can use your own playlist or pick any of my favorites.

Warm Up

Before we get serious, you need to warm up. The objective of warming up is to prepare your body for the upcoming activity. During this time your heart rate increases to encourage blood flow to the muscles needed for exercise. These muscles are now able to loosen up and be used effectively. Pick up one routine from our collection:

Workout

Ready to rock it today? I´m sure you do!

4 sets focusing on the form and trying to polish those details you know you can do better.

Sumo Squat

  • Feet out wide and your toes pointing out
  • Keep weight in your heels, lower your hips and bend your knees
  • Press back up through heels, squeezing glutes
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RB Low Anchor Fly

  • Brace your core, palms facing forward
  • Keep your back straight, chest up and feet shoulder width apart
  • Pull the handles up and around until your arms are in front of your chest
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Lying Heel Touch

  • Squeeze your abs and curl your upper back
  • Side-bend your spine to reach toward the base of your heel
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RB Bent Over Row

  • Brace your core
  • Knees slightly and lean forward by bending at the waist
  • Row towards your stomach, squeezing your lats
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RB Lateral Raises

  • Brace your abs and keep your spine neutral
  • Raise arms up from your sides until in line with your shoulders
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RB Skullcrusher

  • Brace your abs, keeping your spine straight
  • Raise your elbows so that the upper arm is perpendicular to the floor
  • Extend your arm up towards the ceiling
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RB Biceps Hammer Curl

  • Feet shoulder width apart, palms facing each other
  • Brace your abs, keeping your spine straight
  • Squeeze biceps, keeping elbows next to your sides
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Cool Down

The objective of cooling down is to facilitate your body’s recovery from the activity. During this time your heart rate decreases to normal and blood flow to the muscle slows down. The muscles are now repairing to facilitate growth so you only require a certain amount of blood. A cool down is usually general, emphasizing key muscle groups used during the athletic activity. Pick your favorite stretches from our collection:

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