35 Minute Back, Lower Body, and Ab Workout | Strength | Repeating Tri-Sets | DBs Bands Bench
Grab dumbbells, a superband (medium - heavy resistance), a long band with handles (light - medium resistance) , a bench (or chair/ottoman/step), and a mat for this 35 Minute Lower Body, Back and Ab Strength Workout. You will also need something to anchor your band around or use an attachment for your band to anchor in the door. For resistance reference I have a pair of 30 and 20lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! We will perform strength tri-sets during today's workout. We perform each tri-set twice. During the first round we will perform the first unilateral exercise for 50 seconds then match on the opposing side for equal time. We will then have 15 seconds to transition before we hit our third bilateral exercise for 45 seconds. We will then get 20 seconds before round two. If the first two exercises are back focused, the third exercise will be lower body focused and vice versa. During round one we will maintain a slow/controlled tempo and/or add a 1/4 rep. During round two, we shave off a little time and perform 45 seconds exercise one, 45 seconds exercise two, 15 second transition, 35 seconds exercise three, 20 seconds then new tri-set. During round two, we will use a normal tempo and aim to maintain or increase the resistance. This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter. You can also rest/pause during the set or physically hit the pause button if needed as well. To begin, anchor your long band with handles around forehead level and anchor your Superbad around knee level. 😀 So meet me on your mat and let’s get to work! 🤜❤️🤛 Recorded a Voice over for this workout. Let me know how it goes in the comments below! Skip to 2:40 to begin Workout time: Approx 37:00 Advanced 30 Day Program: • Advanced At-Home Strength and Cardio 30 Da... Month 1 30 Day Workout Program: • Month One: 30 Day Workout Program Strength... Month 2 30 Day Workout Program: • Month Two: 30 Day Workout Program Strength... Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day Strength and Cardio Wo... Month 4: • Month Four: 30 Day Workout Program Strengt... Month 5: • Month Five: 30 Day Strength and Cardio Pro... Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5) Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari... Warm up - 50 sec each Banded face pulls Banded cossack squats Banded pullovers The Workout Rd 1 50 seconds exercise one unilateral / 50 seconds other side / 15 second transition / 45 seconds bilateral / 20 seconds recovery Rd 2 45 seconds exercise one unilateral / 45 seconds other side / 15 second transition / 35 seconds bilateral / 20 seconds recovery Banded High to Low Kneeling Pulldown Left/Right DB Banded Spanish goblet squats DB Row Left/right DB Top ROM Hip thrusts DB bulgarian split squats left/right Banded Lsit horizontal row DB banded from behind stance RDL left/right Banded prone pulldowns BW Copenhagen Plank Ups/Hold Left/Right Banded from behind crunches Ab burnout banded reverse crunches 40 sec banded double crunch 45 sec banded iso hold leg lowers 50 sec sprinter sit ups 55 sec bicycles 60 sec boat hold 15 sec Additional Add-Ons to Compliment this Workout: Stretch 13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Back Stretch & Release... 25 Minute Full Body Stretch for Sore Muscles: • 25 Minute Full Body Stretch for Sore Muscl... 20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back Release Gentle Stretc... Hips and Low Back (28 Minute Stretch) • 28 Minute Hip and Low Back Mobility Flexib... Cardio 30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickboxing Dance Inspired... 30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous Cardio and Core Endur... 10 Minute HIIT Cardio: • 10 Minute Cardio HIIT Workout | No Breaks ... 15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Workout | No Equipment | ... 15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight Only Leg Cardio and S... Delt Workout 30 minutes • 30 Minute At-Home Delt Workout | Dumbbells... Glutes and Delts 40 minutes • 40 Minute Delt & Glute Strength Workout | ... Abs 10 Minute Abs: • 10 Minute Ab Workout | Bodyweight Only | N... 10 Minute Lower Ab Workout: • 10 Minute Lower Ab Workout | Bodyweight Only Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 All songs are licensed from epidemic sounds and soundstriped
