We hit our workout at 4AM as usual and we were gearing up for our back and biceps workout day.
Set my Polar Fitness Watch to start and we headed into our two hour workout. As you will see from the HRM, I was able to burn out over 600 calories. I was truly surprised. I figured it would be about 500, similar to our shoulders day. While the time clock shows a two hour window, we really put in an hour of very hard work and then we ease off the last hour and manage to find some time to chit chat, talk to others, try out new exercises and just goof around. Our true work usually takes us an hour and a hafl with extra time for fluff fill!
Here’s how our Back workout rounded out today –
- 15 – 20 minute warm up, including a 5 minute cross train warm up on the elliptical. Then we hit about 3 sets (4 – 5 exercises each) of back. It varies from workout to workout but always includes many variations of rows, underhand grips and overhand grips. We use a variety of equipment throughout the gym and we interlace in free weights.
- Over the course of back day I’ll try and sneak in a couple chin ups to see how well i’m progressing, continuing to reach for more strength
- 60 – 75 minutes of high intensity bakc exercises which often vary. They vary in intensity, weight load and duration of exercise. There is minimal rest time between workout exercises. We generally might take a minute between sets, enough time for a quick water break or chit chat about the next sets coming up.
- 20 – 30 minutes of low intensity work to include biceps and abdominals
Entire workout time including breaks was just under 2 hours (as pictured below) and my calorie burn was just under 500 calories (shown by the Polar Heart Rate fitness monitor below). WOW! Not a lick of cardio
One thing I wished i had done was take a photo of a couple of the exercises I was doing. After completing just one set (like 12 reps) I looked at my HRM and noticed it was clocking a pretty good heart rate (something that would be similar to a steady state treadmill run or walk). I’ll be adding this in over the next few days to show the impact a few of the exercises have on your heart rate. It’s pretty interesting to see your heart rate fly so high on an exercise that’s simply lifting weights.
I highly recommend you purchase a very good heart rate monitor such as the one I am wearing in the photos. It will help you understand more about the work you are putting forth during your fitness sessions.
I’ll leave you with our back and bis workout stats
Ciao for today! Make it a great day!!
Jenn @ DYB
(Co-Founder Do You Bake & Founder of CRAVE IT)
PS : Follow our exercise routines on Teresa Bragado’s Instagram Feed! and don’t forget to check out CRAVE IT newly launched Instagram feed too!
Remember! Before starting any workout routine, any new movement or exercise consult with your physician and a certified personal trainer to prevent any strain or or injury.
