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Coming Up

Mon 27 Marilyn's All-Star Kitchen
Tue 28 Dutch Pancakes with Lynn Crawford
SEE THE FULL SCHEDULE

Tackling Back Fat


Back Fat Blaster Routine

Frequency:
Supplement a full body exercise program with this routine 2-3x/week

Equipment Needed:
Exercise mat
Fit-ball
Dumbbells

Single Arm Balance Row
Start with dumbbell in left hand, right hand on fit ball and right leg in line with body
Keep posture in line pull weight up so it is in line with armpit
Return back to straight-arm position
Repeat for 15-20 reps on each side, using 12-15lbs

Directional Reverse Flye
Start in bent over position so that upper body is parallel to floor, knees bent, posture straight
Hold dumbbells in hands palms facing each other and elbows slightly bent
Raise arms laterally out to sides without changing position of elbows
Return back to bottom position, then turn palms so the face forward
Raise arms laterally out to sides again without changing position of elbows
Repeat the combination for 10 reps per hand position (20 reps total) using 5-8lbs

Bent-Over Row
Start in bent over position so that upper body is parallel to floor, knees bent, posture straight
Hold dumbbells with straight arms so that palms face each other
Begin by pushing chest out and pulling shoulder blades together
Simultaneously pull weights up to the level of your armpits while squeezing blades together
Return back to bottom position and repeat for 15-20 reps, using 12-15lbs

Lying Scapular Retraction
Lie face down on exercise mat with arms straight in line with head
Lift entire upper body off the ground with arms as high as possible
Bend elbows and draw shoulder blades together pulling arms into side of body
Extend arms back to original position
Repeat the movement for 15-20reps

Reverse Hyper Extension
Lie face down on fit ball so that it is directly under hips and lower abdominal area
Place hands on the ground with straight arms
Keeping core tight, lift legs with straight knees, flexing low back extensors
Repeat for 15-20 reps

Repeat this 4-Exercise Sequence for 2-3 Sets

For additional information about Brent Bishop: IAmBishop.com
For additional program information: ThinkFitnessStudios.com 
Jumpstart your spring fitness with a free introduction: TheThinkFactorBook.com

Tuesday, April 10, 2012

Health & Fitness

Target Back Fat!

Coming Up

Mon 27 Marilyn's All-Star Kitchen
Tue 28 Dutch Pancakes with Lynn Crawford
SEE THE FULL SCHEDULE