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BRU FLOW: BACK, BICEPS + ABS

By rachel mansi on January 11, 2017

BRU FLOW:  BACK, BICEPS + ABS

You ready to get your Flow on?!  Treat these flows as HIIT, by keeping the intensity up, form controlled, and movements graceful (meaning, get the full extension of each movement, don’t rush through all chaotic-like).


Here’s how it will work:

There are three Flows:  Back, Biceps + Abs.

Each Flow has a series of moves, anywhere from 7-8 per Flow.  You will set your timer for 12 minutes.  Try to get through one flow in that 12 minutes, if you finish before the timer goes off, start back again at 1 rep.

Each Flow goes like this:

Go through movements 1-7 doing just 1 rep each.  Feel the flow, keep it slow + controlled, and move gracefully from one movement to the other.

When you have completed 1 rep of each movement, start back again at Movement No. 1 and complete all 7 movements with 2 reps per movement.  Then do 3 reps per movement, then 4, then 5, until you have completed all 7 movements with 7 reps per movement.

Once you the timer goes off, immediately reset your timer for another 12 minutes and complete the next flow.  Repeat for the 3rd and final flow.


Equipment Needed:

Less is More

BEGINNER:  0-3 LBS

INTERMEDIATE:  5-8 LBS

ADVANCED:  10-12 LBS

Start heavier, then drop as you need to.


Back Flow

BENT FLY


BENT ROW


LUNGE ROW + TWIST

Do full reps on one side then switch to other side.


SUPERGIRL SQUAT

Alternate legs.


PLANK RAISE + FLY

Do full reps on one side, then switch sides.  One raise + one fly = 1 rep


BURPEE TO CHAIR POSE

IF YOUR TIMER HASNT GONE OFF, RESTART AT MOVEMENT NO. 1 FOR ONE REP!


Bicep Flow

BICEP CURL


WIDE BICEP CURL


HAMMER CURL


BICEP CURL + FLICK

Use lower weight for this one. Drop the weight if it bothers your shoulders.


UPRIGHT ROW


 UPRIGHT ROW + FLICK

Drop weight if this is too much for your shoulders.


 BICEP ROTATIONS

IF YOUR TIMER HASNT GONE OFF, RESTART AT MOVEMENT NO. 1 FOR ONE REP!


Ab Flow

LET’S GO!

PLANK JACK

From plank position, jump legs out, then back to plank.  This is one rep.


MOUNTAIN CLIMBERS: 1 knee each side = 1 rep


SPIDER CRUNCH:  1 knee each side = 1 rep


TUCK ABS

BEGINNERS:  Sitting in a C-position on your tailbone, rest your palms on the mat just behind your hip line for assistance.  Lift your legs off the mat + crunch them into your chest, then straighten them back out as far as you can go without touching the mat with your heels.


LEG RAISES

Keep lower back on the mat, breathe in as you go down, and out as you come up, pressing belly button in towards spine.  Only go as far down as you can without having your lower back come off the mat.


HEEL REACH

Keep your shoulders off the mat as you reach for each heel.  Pull your belly button in towards your spine to keep your abs fully engaged.


BICYCLES

Keep your shoulders off the mat.  Hands only lightly cupping your head.  Utilize your abs to get your elbow to your knee as far as you can by fully twisting your torso, NOT reaching your elbow across your body.  Don’t pull your neck!


 

LOW SIDE PLANK DIP:  Do your reps for one side, then switch to the other side.

IF YOUR TIMER HASNT GONE OFF, RESTART AT MOVEMENT NO. 1 FOR ONE REP!