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  • beckynicolefit - Lifestyle Coach {CPT} @beckynicolefit 3 hours ago
  • If you missed my stories from this past weekend, I shared a few #exercisecombos (#legs / #booty, #abs, and #fullbody)! All of these pairs were done #backtoback for a little #extrasweat and to reach the #cardiozone without hopping on the hamster wheel.
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All were done as:
(1) 12X
(2) 12X
rest
(1) 10X
(2) 10X
rest
(1) 10X
(2) 10X
rest
(1) 8X
(2) 8X
.
This is an example of a #compoundset - Similar to a #superset except working #opposing #musclegroups (#quads / #hamstrings). (super set = same muscle group)
(1) #Thrusters - keep your chest and shoulders up and get your thighs parallel to the ground. Use your upward momentum to push into an overhead press. Hold a #kettlebell, #dumbbell, or even a #barbell at your chest OR dumbbells in front of your shoulders.
(2) #GoodMornings - it's all in the hips! Slide your #hips back, feeling the stretch in your hamstrings. Then push through the hips forward, squeezing your bum. Avoid arching the lower back.
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It's best to secure your feet under something stable for these.
(1) #RussianTwists - lean back a bit without arching and hold a weight in front of you. Make sure to rotate fully side to side (try looking in each direction with your head as you turn).
(2) #PullOvers + #SitUps - this is 2 separate movements! Pull a weight from the floor overhead to just above the hips THEN do a sit up.
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Something more #challenging --
(1) #Skaters + Curl/Tricep Kickback - there is a lot going on here and might take a little practice to get the hang of it, go slow! Alternate left and right lunges with a little extra reach by crossing the back leg behind you. On the up bring the weights up for a #bicepcurl, on the back kick the weights back (close to your sides) squeezing the #triceps. As you get into the movement and pick up speed, add a little hop between switching legs.
(2) #Candlesticks - do these as one motion as much as possible. If you have a hard time getting your feet under you to stand up, try adding a little extra height under your back by stacking some mats (careful with those knees!). Essentially, you are sitting down into a reverse crunch, rolling forward using only your legs to get up into a #vertical jump. If you missed my stories from this past weekend, I shared a few #exercisecombos (#legs / #booty, #abs, and #fullbody)! All of these pairs were done #backtoback for a little #extrasweat and to reach the #cardiozone without hopping on the hamster wheel. . All were done as: (1) 12X (2) 12X rest (1) 10X (2) 10X rest (1) 10X (2) 10X rest (1) 8X (2) 8X . This is an example of a #compoundset - Similar to a #superset except working #opposing #musclegroups (#quads / #hamstrings). (super set = same muscle group) (1) #thrusters - keep your chest and shoulders up and get your thighs parallel to the ground. Use your upward momentum to push into an overhead press. Hold a #kettlebell, #dumbbell, or even a #barbell at your chest OR dumbbells in front of your shoulders. (2) #goodmornings - it's all in the hips! Slide your #hips back, feeling the stretch in your hamstrings. Then push through the hips forward, squeezing your bum. Avoid arching the lower back. . It's best to secure your feet under something stable for these. (1) #russiantwists - lean back a bit without arching and hold a weight in front of you. Make sure to rotate fully side to side (try looking in each direction with your head as you turn). (2) #pullovers + #situps - this is 2 separate movements! Pull a weight from the floor overhead to just above the hips THEN do a sit up. . Something more #challenging -- (1) #skaters + Curl/Tricep Kickback - there is a lot going on here and might take a little practice to get the hang of it, go slow! Alternate left and right lunges with a little extra reach by crossing the back leg behind you. On the up bring the weights up for a #bicepcurl, on the back kick the weights back (close to your sides) squeezing the #triceps. As you get into the movement and pick up speed, add a little hop between switching legs. (2) #candlesticks - do these as one motion as much as possible. If you have a hard time getting your feet under you to stand up, try adding a little extra height under your back by stacking some mats (careful with those knees!). Essentially, you are sitting down into a reverse crunch, rolling forward using only your legs to get up into a #vertical jump.
  • If you missed my stories from this past weekend, I shared a few #exercisecombos (#legs / #booty, #abs, and #fullbody)! All of these pairs were done #backtoback for a little #extrasweat and to reach the #cardiozone without hopping on the hamster wheel. . All were done as: (1) 12X (2) 12X rest (1) 10X (2) 10X rest (1) 10X (2) 10X rest (1) 8X (2) 8X . This is an example of a #compoundset - Similar to a #superset except working #opposing #musclegroups (#quads / #hamstrings). (super set = same muscle group) (1) #thrusters - keep your chest and shoulders up and get your thighs parallel to the ground. Use your upward momentum to push into an overhead press. Hold a #kettlebell, #dumbbell, or even a #barbell at your chest OR dumbbells in front of your shoulders. (2) #goodmornings - it's all in the hips! Slide your #hips back, feeling the stretch in your hamstrings. Then push through the hips forward, squeezing your bum. Avoid arching the lower back. . It's best to secure your feet under something stable for these. (1) #russiantwists - lean back a bit without arching and hold a weight in front of you. Make sure to rotate fully side to side (try looking in each direction with your head as you turn). (2) #pullovers + #situps - this is 2 separate movements! Pull a weight from the floor overhead to just above the hips THEN do a sit up. . Something more #challenging -- (1) #skaters + Curl/Tricep Kickback - there is a lot going on here and might take a little practice to get the hang of it, go slow! Alternate left and right lunges with a little extra reach by crossing the back leg behind you. On the up bring the weights up for a #bicepcurl, on the back kick the weights back (close to your sides) squeezing the #triceps. As you get into the movement and pick up speed, add a little hop between switching legs. (2) #candlesticks - do these as one motion as much as possible. If you have a hard time getting your feet under you to stand up, try adding a little extra height under your back by stacking some mats (careful with those knees!). Essentially, you are sitting down into a reverse crunch, rolling forward using only your legs to get up into a #vertical jump.
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