Happy Blogmas Beautiful Souls!
Welcome back to the 25 days of Blogmas 2017 – Day 4!
During the holiday season this year, and in the spirit of giving, Educating Earthlings is rolling out a huge Blogmas Giveaway focusing on wellness and vegan lifestyle!
Blogmas is an internet holiday where bloggers and YouTubers (vlogmas) create holiday content or blog daily. Most of us even host giveaways! I’ve hopped on the wagon this year and am so excited to be offering a HUGE Blogmas Giveaway Bundle for you beautiful humans! Use the button below (or click here) to enter the giveaway – good luck!
On to the workout!
Benefits of Training Back Muscles
Your back is responsible for protecting your spine and holding your body upright. Working those back muscles can help improve your posture and take pressure off your spine.
Stronger back muscles will also lead to a stronger core – bring on the abs! With a stronger core, you can do so much more! You can master all of those fun yogi moves, lift heavier weights in the gym, or at least look like a goddess while trying to do them!
Read more: Benefits of Lifting Heavy Weights
Full Back & Bicep Workout
SUPERSET ONE: 6 sets (2 extra heavy)
T-Bar Rows x 6 reps
T-Bar Deadlifts x 6 reps
SUPERSET TWO: 4 sets
Seated Cable Row x 10 reps
Bent Over (one arm) Dumbbell Row x 10 each arm
SUPERSET THREE: 3 sets
Wide Grip Lat Pulldown x 10
Reverse Grip Lat Pulldown x 10
SUPERSET FOUR: 3 sets
Wide Grip Dumbbell Curls (seated) x 10
Dumbbell Hammer Curls x 10
BURNOUT: 3 sets
Rear Delt Cable Flyes x to failure (12-20 reps)
Stretching & Yin Yoga
Make sure to stretch after every weight training workout! Your muscles have been contracting during every rep. Now they need some lengthening! There must be a yin to every yang and weightlifting is definitely yang!
What the difference between yin and yang movements? Yin movements are more passive using static movements like stretching, while yang movements are more active using dynamic movements like lifting weights or performing bodyweight exercises.
Stretching & Yin Yoga will help with the recovery of your muscles, especially when performed daily. So make sure to take at least 5 minutes at the end of your strength or cardio workout to just stretch 🙂
THANKS FOR BEING PRESENT WITH ME FOR ANOTHER BLOGMAS POST! DON’T FORGET TO ENTER THE BLOGMAS GIVEAWAY USING THE FORM ABOVE!
Pin this workout for later 😉
PRIVATE COACHING & ONLINE WORKSHOPS
IN MY PRIVATE COACHING PROGRAMS WE WILL WORK TOGETHER TO DETERMINE YOUR UNIQUE ENERGETICS AND CREATE A PROGRAM THAT BEST FITS YOUR NEEDS. OR ENROLL IN AN ONLINE WORKSHOP THAT’S GUIDED BY ME, YOUR COACH.