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Moderate Workout

4 Back/Biceps and Core Combatsportsclips.com

Moderate   27 minutes

Target Areas: Full Body

Equipment: Pull Up Bar, Dumbbells, Bench

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4 Back/Biceps and Core Combatsportsclips.com
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Home Gym Workouts Full Body Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts
Description

Train your back, and biceps with an elevated heart rate, just like In combat sports (jiu jitsu, wrestling, muay Thai, grappling, etc). Gain strength, lean out, and resist fatigue. Feedback please. Stay motivated and keep training!

Exercises

Set 1: 2 rounds
For more intensity, jog lightly or do lunges in between high knees.
High Knees
30 seconds
Forward Backward Hops
Forward Backward Hops
30 seconds
Squat Jumps
Squat Jumps
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Squats
Squats
20 seconds

Set 2: 1 round
Rest
30 seconds

Set 3: 1 round
Pull-ups
Pull-ups
30 seconds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
21 Hammer Curls 7 Half Up, 7 Top Half, 7 Full
21 Hammer Curls 7 Half Up, 7 Top Half, 7 Full
1 minute
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Pull-ups
Pull-ups
30 seconds
For more intensity, jog lightly or do lunges in between high knees.
High Knees
30 seconds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
Isometric Bicep Curls (16, Switch After 4)
Isometric Bicep Curls (16, Switch After 4)
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Pull-ups
Pull-ups
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Isometric Bicep Curls (16, 4's)
Isometric Bicep Curls (16, 4's)
1 minute
Pull-ups
Pull-ups
30 seconds
For more intensity, jog lightly or do lunges in between high knees.
High Knees
30 seconds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Pull-ups
Pull-ups
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Pull-ups
Pull-ups
30 seconds
For more intensity, jog lightly or do lunges in between high knees.
High Knees
30 seconds
Plank
Plank
30 seconds
Hammer Curls
Hammer Curls
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
30 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds

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Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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