Podcast Ep. 320: The Best Back & Arm Exercises For Women

Podcast Notes

Workout of The Week:

This week's workout is an EMOM... Every Minute On the Minute.

You have 1 minute to get the 1st exercise done. Whatever if left of the minute is rest. There are 5 exercises, which means each round is 5 minutes.
If you can't finish the exercise in a minute, reduce the reps to give yourself at least 15 seconds rest.
If you are a beginner... take a minute or two to rest between rounds. Otherwise, complete the circuit back to back.

8 Snatches/arm
12 Pop To Alt Lunges
10 Alt Clean & Press
20 Alt Gorilla Rows
10 Half Burpees w/ a Kettlebell Hop

Repeat for 5 rounds total.

Check out my Instagram to see how to do these exercises.

And if you want to do this workout with me LIVE ... get coached by me... try Fit Women's Weekly LIVE FREE for 14 days.

What are the best back exercises for women?

There are no BEST exercises... just different.

For back training, make sure to include vertical pulling and horizontal pulling regularly into workouts.

Variations are key to balanced training.

My favorite vertical pulls:

Banded lat pull-downs
Pull-ups (reg/assisted/negatives)
Chin-ups (reg/assisted/negatives)
Kettlebell or dumbbell high pulls
Kettlebell or dumbbell snatches

My favorite horizontal pulls:

Seated band rows
Bar bent over rows
Plank renegade rows

What are the best arm exercises to get rid of "saggy arms"?

The two main causes of saggy arms: loose skin from weight loss and aging (losing muscle and skin elasticity).

If the cause is loose skin, the only way to get rid of it is with plastic surgery.

However, you can make it less noticeable by building muscle in your arms to help fill out the area.

The two muscle groups to work consistently: biceps and triceps.

My favorite bicep exercises:

Chin-ups
Bicep curls and variations (hammer curls, preacher curls, barbell curls, etc)

My Favorite tricep exercises:

DB kickbacks
Pullovers
Dips and variations
Pushups and variations

Should you eat less on rest days?

The day after intense training, it's normal to be more hungry.

If that's the case: eat a little more. But aim to eat real (non processed) foods that help recovery and help keep you full.

If not, don't.

If you're counting macros, they should account for your activity level.

If that's the case, stick to your normal calorie and macro goals.

If you're taking significant time off from training…

Your appetite will likely naturally decrease.

Bottomline: Listen to your body.

It will tell you if you need more or less.

How do I fuel for a race? What do I eat before and after?

For shorter distances: 10K or less…

I stick to a cup of coffee and maybe a granola bar.

For anything farther, I’ll drink a cup of coffee and eat a bland breakfast like oatmeal with peanut butter and a half scoop of protein powder or a Bobo’s pastry .

No matter how far, I focus on real food instead of gels and gummies.

As for after...

I drink loads of water, re-hydrate with electrolytes, like Liquid IV , use "TRAINERKINDAL" for 25% off + free shipping.

I eat normal the rest of the day. If my stomach is a bit turned upside down from the race, I'll stick to simple foods like a sandwich or rice.

Dan relies on raw almonds and pickles!