Group fitness

Class for the day

Open the day you are training. When Helina assigns a demo video, a play button appears next to the exercise.

TuesdayChest / Back WednesdayCore ThursdayBiceps / Triceps / Shoulders

September

TUESDAY

Upper pull and press

Warm up / stretch

2–3 rounds

  1. Band pull apart 20 reps
  2. Wall angels controlled
  3. Ring lat stretch hold
  4. Barbell thoracic back stretch hold

Workout

Superset 3x

  1. 1a Supine roller band row 12
  2. 1b Cable thoracic pullover 8–12
  3. 2a Push ups to failure
  4. 2b Single-arm swiss ball chest press 8–12 each
  5. 3a Bench straddle dumbbell row 8–12 each
  6. 3b Dumbbell chest press feet elevated 8–12

End stretches

  1. Double ball thoracic back hold
  2. Yoga ring assisted back bridge hold