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SEATED ROW (4x12)
FULL BODY
•
29s
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15 lbs
Intermediate: 25-35lbs
Advanced: 40-75+ lbs
*Modification: you can use a seated row machine or do bent over dumbbell rows
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SUPERSET 4X: 10 CABLE UPRIGHT ROW + 1...
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SUPERSET: 10 KB SWINGS +10 KB SQUAT T...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!
