Jennifer Didonato: Hi, thank you for joining me for another episode of MadefitTv. I am your host Jennifer Didonato, this is episode number 70 we are 70 episodes old congratulations to us. MadefitTv is everyone source for health and fitness information and entertainment. And just were fit bodies don't just happen like hoof they are made and you can make it like poof it will feel like it I promise. So thank you so much for coming today. I just want to say to hello to everyone and thank you so much for keeping us going getting us to 70 episodes and you'll expect tons of 70 episodes to come, so we love doing it we do thank you all for joining us on Ustream and if you want to chat with me live on the spot every Saturday at noon. Join us go to madefittv.com and you can click on the chat live now button and the middle page about after the right side just click on that and join us every Saturday noon you gat a sneak peak of our Wednesday podcast and I can answer your questions live on the spot, how about that.
Okay, so lets get started today it's going to be the really, really good back workout. Back talking about back fat, talking about muffin top in on your bras ladies or some guy's right here, boom right here a little bit. Now as I always tell every body that you cannot just back trained to get remove your fat you can't just do 50,000 you know squats to get a former butt. You are going to tone the muscle underneath but you need to lose the fat by creating a deficit of calories in your entire body over time. Calories equaling fat loss.
So I am going to show you some moves lets get started we are just going to use a pair dumbbells and we are going to use a resistance band if pain out. This little burger right here when I can use this is a weeny of course she is a little bit pumpkin today it's a Halloween she is so cute. So if she stays here that's all right okay. So the first movement I am going to show you is going to be rather simple it's going to be the resistance band. This one is about a medium resistance you can find these any were pretty formal.
So you are going to pick one up and this is going to be like a lat pull down this is going to be a resistance band lat pull. The lats are right long here this is would be something that I would do with that bar pulling down you have seen people doing at the gym before they are probably doing it incorrectly so also you have to do it right. So what you are going to do is you are going to take your resistance band you are going to choke up on it because you want to create resistance intention right from the get go.
Okay what you are going to do is you are going to hold that above your head and just going to bring it back pulling down and pulling slightly out and back up again. So notice how my arms are not going really wide you don't want to do that because what's going to happen is you are going to pull a lot of pressure on the shoulders. Now this is going to be a high rep movement, I want you to do about like 20 or 30 of these. Now we are going to about three, or four sets for now. I am going to turn around just you can see this like that I am aiming the elbows straight down you want to squeeze the shoulder blades together almost like you want to touch your elbows together all from the side right behind see how I am not coming very far behind me, because like I said I don't want to extend the shoulders.
This is really good its really simple movement from then you really feel so give me about 20 or 30 repetitions of these babies and you are going to feel it. Okay so resting about on many we are going to jump to another movement that's going to work the lower and the upper back as well. We are going to grab dumbbells for this 10 to 15 pound dumbbells are recommended if you are super beginner don't start with five I want you to start with eights I mean see how you can do it. Because your back is strong originally your back is big muscle so you can do more than fives try seven or eights.
Okay this is going to be a dumbbell row to deadlift I am just start from this side your feet are going to be about shoulder with apart what I want to you to do is you are going to keep the palms facing you they see each other the entire time. So you are going to bends at the hips, bend the legs slightly but look forward I want you to focus on a point on the wall and do not take your eyes of it. Because this is going to keep you chest up you want to keep those girdles up okay so you want to bend forward stand back up to the heels bend down again boom back row.
And on the back row bring the arms straight back and bring it back down lot of times people have a tendency of curling their wrist in you don't have to do that you are one you want to work the back directly from the back to the back row bring that down and up. See how my head is facing up the whole time, I am staring at my personal training certification on the wall, check it out so we are working the lower back and the upper back this is going to get the heart rate up because you are doing multiple movements working up with sweat getting the heart rate up burning calories and increasing your strength and muscle endurance at the same time I really love that one its great.
Okay it's a good thing and the set these down for that movement you want to do about 12 to 15 repetitions resting a minute. This next movement I am just going to show is really awesome I just loving you go do it either with a resistance band or dumbbells some how you try with resistance band in case the dumbbells you have at home or else you have it. So we are going to go on the ground and grab my band now there is several ways you can do this movement you can put the resistance band let say in your basement or some were in your bannister you can put it around something and hold on the handles but since I am not near anything I am going to hold each end like this just doubling it up like that.
So what I want you to do is you are going to lie on your stomach that's how you guys can hear me on the microphone that's has been get on full. If you are going have your arms right in front of you, you are going to rest your head down can you hear me. And what I want you to do is you are going to raise your legs your feet are going to be that way you are going to raise your legs and your tarsal at the same time and bring it back down try that a couple of times see how it feels now we are going to incorporate another lat pull in this movement just like that see I am pulling away elbows back on the way up I am sorry you guys, sometimes technology and exercise don't mix. Okay, you are feeling that can you even see me as many blocking me.
Because you are going to feel as your lower you may feel in your butt and you are going to feel it in the arms and the back this one is killer I am telling you try to do all 15 repetitions this one super sending it with another movement. Okay one more movement I am just going to show you its going to be pretty upper back and we are going to use the dumbbells again. This is going to be called a bent arm back row you are going to bent forward similar what we do with the deadlift movement but instead your palms are going to be facing you as a pose to each other they are going to be facing you.
So you are going too bent over feet together or apart which ever you are most comfortable with you want to keep your head up staring at a focal point and you are going to raise your arms outward shaping the front. Just like that you want to keep it so your arms are parallel to the wall and you are not curling in like this because you are hitting the traps in the back rhomboids oh I can feel it I can even feel it in my lower back oaky I want you to give me a 15 repetitions of those, those are pretty killer now I want to have a note about that one.
Your range of motion is going to be a little bit you are going to feel like actually tight because you can only go so far in that movement but trust me just focus on the form focus, focus, focus, on the form you must because in that way you are going to be conditioning the muscle properly you are going to prevent injury and you see the best lot, you well knows that.
So let me know what you guys think in these movements do about three sets of each the repetitions I told you and you'll be good. So be sure to command on the MadeFitTV.com if you are on you tube thank you so much for following us if you want to take to the next level join in MadefitTv online updates because in that way you can give us email address will send you the updates right to you when our videos are up we are in ITunes as well just up load us right on to your iPod you can even review on that one as well and follow me on twitter, follow me on face I am JennyDiDonato on twitter and facebook.com/JennyDiDonato on Facebook okay I did a right I do right I almost forget it.
Male Speaker: You got the -- information, when you go live on Ustream.
Jennifer: We do when we go live on Ustream we always pop it up on those pages so just check them out and its also the best way to contact me you can also email me at jenny@madefittv.com or on MadefitTv just go the ask jenny button and click on that and we have a new we have a new thing on the ask jenny we have a little box you can click if you want those email updates you just yours or check now or just click on the box and then we click on it then you will get the updates so thanks so much for joining us today. Some quick tips on how we make sure you are not bending so much let yourself have a treat and if you don't want your candy then don't eat it. Seriously there are people out there who may need it more than you. So thank you so much for joining us we'll see next time on MadefitTv say bye wean, say, bye, say, look. And there she goes. Bye. It's funny every time just got the iPod, what, what, what's going on?
Transcription by:
Scribe4you Transcription Services