7 Minute Workout - I believe I can fly
Time poor? Use this 7-minute blast to help you grow wings!
Warm up: 20 reverse grip chin-ups (assisted or body weight depending on strength). Make sure you concentrate on keeping good form and warming up those arms and back!
Tri Set – 3 rounds (45 second rest between each round)
(Complete the 3 below exercises one after another without rest, once all three are completed rest and go again.)
Wide Grip Lat Pull Down – 20 Reps
Focus on the squeeze at bottom of rep, keep good scapula control, tummy muscles switched on, and remember to breathe.
Cable Straight-arm Pull Down – 20 Reps
Focus on squeeze at bottom of rep. Keep control of the weight don’t let it swing or let it control you, tummy switched on and remember to breathe.
Seated Row – 20 Reps
Focus on the squeeze when pulling back, squeeze those shoulder blades together, keep your elbows in close to your body, tummy switched on and remember to breathe.
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