Hello ladies, it’s your girl Alex and thought I should share a few of my new favorite workouts I tried out as a warmup before my third Monday night boxing class. If you are gym newbies, seasoned gym rats, or anything in between wanting to try something new, all are welcome to use this “not-so-secret-sauce” I have been using to get my arms and back toned and well activated for a few rounds on the punching bag! Yes, believe me, I was on that struggle bus because these exercises may seem a bit hard and intimidating to do at first.
Photo Courtesy of Body Recomposition
I am a work in progress doing these myself, but I promise you, the more you do, the more you will get both your back and arms nicely toned, and you all will feel ready to take on any other workouts at the Ray! Heck, you ladies will even be and feel a lot more ready to rock those awesome sundresses, bathing suits, and cute sleeveless tops for the summer! So without further ado, here’s the list of workouts I did, and highly recommend, courtesy of 1 Up Nutrition Athlete, Kinsey Camp (Instagram:@kcampfit):
1. Wide Bar Pull Down
Photo Courtesy of Kinsey Camp
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How to set up: Put a wide bar on to the hook of a pull-down cable machine with the ten-pound weight block to keep the hook down with your non-dominant hand, and your dominant hand attaching the bar loop to the hook. Have a test seat, and adjust the knee pads as seen in the picture to hold your knees and thighs down at a comfortable level prior to performing the exercises. A couple of good starting weights I would suggest using for performing this exercise if you are new to it would be twenty-five to forty pounds.
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How to be in position, and perform: Once you are seated, and in a comfortable, yet resistant position for your knees and thighs, adjust your upper back to a thirty-degree angle, place your hands at the grips that are at a distance wider than shoulder width. Take a nice, and deep inhale, and give the bar a nice, and slow pull below your chin, and to your chest. Only your arms will be moving for this exercise, not your torso. You will really want to squeeze those back muscles to feel that desired contraction. Exhale, and slowly bring the bar back up, and repeat for at least two to four sets of eight to ten reps.
2. V-Grip Pull
Photo Courtesy of Kinsey Camp
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How to set up: Be in the proper position, and perform: Repeat the process as described with the wide-bar pull down, only changing the bar to a small v-grip bar.
3. Seated single arm row
Photo Courtesy of Kinsey Camp
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How to set up: Place the weighted knob at your desired weight level, again starting with twenty-five to forty pounds, and attach a d-handle strip to the hook.
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How to be in position and perform: Have a seat in the machine with your knees slightly bent, and with your feet on both platforms. Lean in slightly while keeping your back at a straight, and neutral position, and grip a fabric or metal d-handle, your choice, and slowly pull back until your torso is at a 90-degree angle from your legs with your hand gripping the strap like you are holding a pitcher of water. Your chest should also be up, and out during this workout, and your torso should remain stationary as well. Inhale during that part of the exercise holding the position for a second squeezing your back muscles hard, and breathe out slowly returning to the starting position, and rotating your wrist as if you are pouring out that imaginary pitcher of water. Repeat for two-four sets of eight to ten reps.
4. Bent over plate rows
Photo Courtesy of Kinsey Camp
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How to set up: The only piece of equipment needed is a twenty-five or forty-five-pound weight plate to start with.
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How to be in position and perform: Stand with the plate in your hands gripping the handles with your legs and feet shoulder-width apart, and keep your knees slightly bent. Bend your back at your hips and let it hang below your chest with your arms straight, and extended. This will be the position you start in. Keeping your back straight, and neutral position, pull the weight to your chest inhaling during this part of the exercise. Avoid jerking the weight, but that is okay for the first two-three reps if you are new to trying this workout. Slowly flex your elbows, and squeeze those back muscles as hard as possible. Once that contraction is held for a second, slowly return to the starting position and repeat for 2-4 sets of eight to ten reps.
Remember to stretch your arms beforehand, and start with the heaviest weight you can handle while maintaining proper form performing these exercises. Increase the weights the more you feel comfortable and ready to do so. Always keep a water bottle and an extra hair tie or two as needed.
Definitely, do share this workout with your friends and family so that you all can be happy and healthy together. You are also more than welcome to contact me on Instagram for more questions, and additional assistance on trying out these workouts at @shes_anamericanbeautyalex.98. And as always, best wishes to all you lovely, and beautiful Her Campus DePaul readers for great health and TLC!