Back Attack & Cardio Workout #MFitBikiniBootcamp

Are you ready for more Bikini Bootcamp? Today I have a killer upper back & cardio workout for you. We will kick things off with some low impact cardio and flow right into some muscle building exercises.

Before we get into the workout, here are a few friendly reminders:
1. You can get a free 2-month Bikini Bootcamp workout calendar by signing up HERE.
2. Already signed up? Click HERE to see your workouts.
3. Want more workouts like the ones you have been doing during Bikini Bootcamp? Get one of my MFit home workout plans!

Okay, now let’s chat about what to expect in the workout below. We will start with a thorough total body warm-up. Warming up is a key part to these Bikini Bootcamp workouts. The warm-up fires up the body and activates the muscles you’ll use in the workout. Do not rush through today’s warm-up!

After we are done with the warm-up we will get into some low impact HIIT cardio circuits. This cardio will be challenging even though it does not involve any jumping.

Once we finish the cardio portion of the workout, we will make the muscles burn with some strength training. You will need mini bands and dumbbells for this portion of the workout.

Try the upper back & cardio workout!

Full Warm-up in video

30-seconds on, 20-seconds off (2 sets):
A. Knee Pulls
B. Tap Back Knee
C. Commando Plank

Do 2 sets of the following:
A. Push-up Climber (10 reps)
B. Weighted Cross Body Punch (20 reps)
C. Weighted Overhead Punch (20 reps)

Do 2 sets of the following:
A. Seated Band Row (15 reps)
B. Band Pull Over (10 reps)

Do 2 sets of the following:
A. Renegade Row (10 reps)
B. Bent Over Row (15 reps)

Do 2 sets of the following:
A. High Row (10 reps)
B. Forearm Plank Retraction (10 reps)

Do 2 set of the following:
A. Double Curl (10 reps)
B. Juggle Curl (10 reps)

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