#Demo Day 13

Course Demo Workouts #Demo Day 13

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

Today I want you to add some more weight only to those exercises you feel confident with.

Don´t need to add weight to all of them. Just those you know your form is correct and you can lift a bit harder. Let´s go for it!

RB Squat

  • Feet shoulder width apart
  • Kee abs tight and chest lifted
  • Press back up through heels, squeezing glutes
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RB Standing Chest Press

  • Brace your core
  • Push in front of you at chest height
  • Do NOT lock out your elbows at the end
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Reverse Crunch

  • Curl your hips and knees toward your chest
  • Only your hips come off the mat as you curl
  • Knees should remain at 90º
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RB Lying Lats Pull

  • Brace your core
  • Squeeze your lats
  • Bring the bands until reach chest level
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RB Face Pull

  • Pull the band towards your face
  • Your elbows higher than your forearms
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RB Standing 1 arm Triceps Extension

  • Brace your abs, keeping your spine straight
  • Keep elbow close to the side of your head
  • Extend your arm up towards the ceiling
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RB Biceps Curl

  • Feet shoulder width apart, palms facing forward
  • 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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