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Palms Bingo Session Times Strength Session 2 – Bench & Rows Video
Fitness Challenge - BINGO for Youth
Bent over rows or barbell rows are more of a supplemental exercise and really focus on developing muscles in the posterior chain that can be hard to active read: rhomboids and lower traps.
Because the rows are supplemental, you can do these at a lighter weight and really focus on form. A note on strength sessions 1 and 2: I combined these in one gym session.
See what I did there? If you plan on tackling the first strength session with squats, you can do three sets of five and knock out two birds with one stone.
If there was one workout that made folks raise an eyebrow, it was probably this one. Or the sprints. There are tons of pull-up progression programs and YouTube videos providing instruction on how to do a proper pull-up.
The workout: Three sets of five pull-ups. Why we do it: Pull-ups are the bodyweight exercise. If you can do a pull-up, you can do a handstand, or a pushup.
It works every back, arm, and shoulder muscle. The movement: Placing your hands on the bar palms facing down shoulder-width apart, let your body hang.
Engage your shoulder and back muscles. Pull up until your chin comes above the bar. Lower and repeat.
Too hard? If you have trouble doing this movement, you can do deficit pull-ups. Jump and pull up until your chin is above the bar and hang for as long as possible.
Lower as slowly as possible. If this is too difficult, let your body hang and practice engaging your shoulder and back muscles for five reps.
If this is too difficult, try resistance bands. There are hundreds of jurisdictions in the world with Internet access and hundreds of different games and gambling opportunities available on the Internet.
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