250 Rep Tricep & Back Workout [ADVANCED]

250 Rep Tricep & Back Workout [ADVANCED]

Guess what guys?

I made a workout video! First time in a longgg time.

There were a few reasons I stopped making workout videos – one of them being the amount of time it took me to put them together. I would spend ages on recording it, the voiceover, putting it together, etc. and I felt like my efforts weren’t really for anything. My Youtube channel is probably one of the social media accounts I need the most help on *hint hint, wink wink* and my videos were getting barely any views.

However, I have some time on my hands now that i’ve come out with my e-book, and thought it would be nice to change it up from my usual workout posts.

I also wanted to show that even though I have come out with The Sweat Series, I still am going to consistently post workouts on here fo free, so you can sweat to your little hearts content.

One of my friends asked me the other day, what was my value proposition between offering free workouts on my website and my e-book. I thought it would be good to mention it in my first post e-book release workout post (say that 5 times fast!)

That workouts that I post on here are great (LOL, so humble), but they are very often the outcome of a workout that i’ve done myself. If you are fairly new to exercising, they can be a bit more challenging, and would be better suited to something at a slightly gentler pace (i.e. my 4 Weeks to Fit Beginner program!)

Secondly, the e-books are progressive, preventing any of your muscle gains from plateauing. They get more challenging as you get stronger, and the weights and skill level increase as the weeks go on.

The workouts that I post on here perfect if you’re stuck and need a zero equipment workout, or want to upper body workout, or are in the mood to break your current routine and do something different! BUT, if you need more of a specific plan to stick to – The Sweat Series are your friends.

Todays workout is a bit challenging as you’ll see in the video. Exercises can be modified, and i’ll mention those below.

250 Rep Back & Tricep Workout

Perform each exercise for 10 reps total. Rest for 1-2 minutes, and repeat for 4 more rounds. 5 exercises x 10 reps x 5 sets = 250 reps

1. Burpee to Pull Up: Find a pull up bar that you can reach by jumping, and stand below it. Perform a burpee by placing your hands on the ground in front of you, and jumping your feet out into push up position. Bring your torso and chest down to the ground, before jumping your feet back in towards your hands. As you come up, jump and reach for the pull up bar, palms facing away from you. Pull your elbows down and back, and bring your chest up as high as you can to the bar. Squeeze your shoulder blades as you do this. Release the bar and land softly on your feet before performing the next rep.

Modifications: If you are unable to do a pull up, there are two options instead. 1) Grab two dumbbells about 10-20 lbs, and place them on the ground beside your feet. After performing the burpee, grab the weights in both hands, bend at the hips keeping your back straight, and row the dumbbells keeping your palms facing towards your body. 2) Grab two dumbbells also between 10-20lbs and place them beside your feet. As you do a burpee, rather than placing your hands on the ground, grab the dumbbells instead. Jump your feet out, and perform a renegade row by lifting the weight up to almost shoulder height on your right hand, followed by your left. Keep your core tight and hips low.

2. Reverse Lunge to Press (R/L): Grab a dumbbell that you can comfortably press with one arm, about 10-15 lbs. Hold the weight in your right hand at shoulder height, and lunge backwards about 1-2 feet with your left foot. Bend at the knees until your front leg is at a 90 degree angle, and your back knee is hovering above the ground. Keeping your core tight, press the dumbbell up and over your head, keeping a slight bend in your elbow at the top. Bring it back down to shoulder height, and push off your front heel, coming back to starting position. Ensure that your torso stays upright, and your body is stable throughout the exercise. After 10 reps, repeat on the opposite side.

3. Triangle Push Ups: Start in a push up position, but with your arms close to your torso and forming a triangle with your thumb and index fingers. If you lay down flat on the ground, your hands should be right underneath your chest. Keeping your back flat, hips low, and core tight, bend your elbows and lower your body towards the ground until your chest is about 1-2 inches away. Press through the palms of your hands and come back up to starting position. Make sure that your eyes are not staring straight down, but your line of sight is about 1 foot in front of you. You should really feel this exercise in the back of your arms, where your triceps are.

Modifications: Triangle push ups are tough – to modify them, grab a bench or a box that is about 2-3 feet high. Set up on the bench with your hands placed directly underneath your shoulders. Keep your elbows tucked in tight to ensure you are still using your triceps for this exercise.

4. Standing Cable Row: Find the handle which allows for both hands to grip comfortably, and is shaped in an upside down V. Attach it to a cable, and adjust the weight accordingly. Grab the handle with both hands, and take a couple steps back from the machine – about 2-3 feet. Keeping your back flat, lean forward slightly so you feel a slight pull on your hamstrings. Knees should have a soft bend in them. Squeeze your shoulder blades together, and row your elbows back past your torso. Keep them tucked in tight to your body. At the furthest point in the movement, hold for a split second, before slowly releasing the cable and extending your arms back out.


What About You?!

  • Do you like following a specific workout plan, or prefer to do what you’re feeling that day?

  1. Diana

    8 April

    Awesome video! I always seem to avoid working out my back because I don’t know how to properly target the muscles- THANK YOU!

    • beverleyc

      10 April

      i know what you mean! i was the same for ages

  2. Standing cable rows are one of my favorite exercises too! Love to work the back especially for summer

    • beverleyc

      10 April

      agreed! gotta look good in those tanks 🙂

  3. congrats on the ebook! so exciting 🙂

    • beverleyc

      10 April

      Thanks so much!!

  4. Natalie

    9 April

    Looks intense! I’ll have to try this!

    • beverleyc

      10 April

      Let me know if you do!

  5. healthyezsweet

    10 April

    Omigosh a burpee and a pull up together..I think I hear lightening cracking and someone bellowing “mwahahaha”. You, Beverley, are an evil genius.

    • beverleyc

      10 April

      Haha they’re sooo good girl, you’d love em.

  6. Ali

    10 April

    Oh man!! These are great. I love the combinations you come up with!! The burpee + pull-up sounds like death but SO GOOD!!!!

    • beverleyc

      11 April

      Thanks Ali!! They were tough but… fun?? Haha

  7. In general, I do what I feel. But I have found that following a plan yields the best results.

    • beverleyc

      13 April

      For sure! For me I plan out the day of (sometimes an hour before i even go!) based on what I feel like working on

  8. This workout looks intense! Mostly the pull-up part… I love going to Body Pump class but I’m always really intimidated when it comes to free weights.

    • beverleyc

      14 April

      Don’t be intimidated! There is so much you can do with them 🙂

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