BABY GOT BACK

Strength Workout - Back, Shoulders, Legs
 

3 sets - 8-12 reps, moderate to heavy weight

- Hamstring Curls
- Step-ups w/10lbs dumbbells
- Cable Kickbacks
- Reverse lunges (20x per leg)
- Cable Pulldowns
- Cable or dumbbell single row
- Pullups
- Dumbbell Shoulder press
- lateral, frontal, upright rows (10x10x10)

Finish with Stepmill or Elliptical for 25-30 minutes

STRETCH

BANDS TO MAKE YOU DANCE

*Strengh workout - Total Body - Band Required
 

3 sets - 10-15 reps

- Squat & Press (hold handles up and behind shoulders; press up when down)
- Bicep Curls
- Lateral raise, frontal raise
- Pulldowns (anchored)
- Overhead Tricep Extensions (anchored) or chair dips
- Low row & High Row (anchored)
- Side Steps (outer thigh)
- Glutes/Hamstring kickbacks (on floor)
- Chest Press (anchored)
- Bridge Lifts (band not needed)
 

*any of the exercises above can be substituted with moderate weight dumbbells.