Strength Training 101: Back and Biceps Workout

Add another check to your bucket list without spending a dime. Khumbu Region Google just released the first-ever Street View images for Mount Everest, located in the Mahalangur section of the Himalayas on the border of Tibet. And while you may not be able to climb to the summit of this amazing peak, you can explore the Khumbu region of Nepal in the mountain’s shadow and Mount Everest's base camp. The Program Our Mount Everest workout program will push you past your limits. If you’re ready to take on a new challenge, then get ready to hike over 71 miles and climb more than 19,000 vertical feet in just 20 workouts. This grueling program is not for the faint of heart, because you will be required to ask more from yourself. But let me tell you, the views are absolutely worth the work. And just remember, when the going gets tough, at least you aren’t carrying a pack on your back. To join us, add the program on iFit, jump on your iFit-enabled equipment and enjoy the workout as your machine will show Google Street View ™ all along the way, while automatically adjusting the incline/decline to match the outdoor terrain. Yak Parking Lot in Namche Bazaar, Nepal Descent from South Base Camp Everest South Base Camp Everest Base Camp - Climber's Memorial Your Journey Through the misty air and lush terrain, you’ll start your journey at the Tenzing-Hillary Airport, located in Lukia, Nepal. And with the program being all trail, you’ll wander through small towns, seeing a way of life completely different from your own. As you follow other fellow backpackers, don’t be surprised to pass some pack mules along the way that you’ll wish were carrying you. Continuing on your journey, you’ll trek through multiple cities as you head towards the mountain. From Phakding to Benkar, Khumjung to Panboche, and all the way to Thame, you’ll wind past monasteries, lodges, and schools, gaining an appreciation for the lifestyle in this beautiful region. You’ll see more than just the drizzling weather you begin in, as sunshine and desert-like landscapes cover much of the landscape with snow-capped mountains in view. Your expedition ends in Gorak Shep, a frozen lake bed covered with sand in Nepal. Now all that’s left to do is join the program, stretch your legs, and get ready for inclines and views that will take your breath away! iFit Trainer Emily Wiley Suggested Workout MOUNT EVEREST Climb over 19 thousand feet to Everest Base Camp. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Move: Stir the Pot Equipment: Suspension cables (shown: Rip60) How to: Lengthen the cables to hit just below your knee. Sit, facing towards them. Place your right foot in the left strap and left foot in the right strap (feet should be crossed), then twist around, pushing up into plank position (this will uncross the straps). Draw a large circle with your feet. Alternate directions at the bottom of each circle. Pro tip: Keep your shoulders right above your wrists, and be careful not to let your hips drop towards the floor. Your back should be straight. Move: Plate Pass-throughs Equipment: Plate (shown: 10lbs) How to: Lie flat on your back. Hold the plate behind your head with arms outstretched. Lift both feet about six inches off the floor. Tuck in your arms and knees, place the plate on your shins, then extend both your arms and legs back out. Pro tip:Keep your lower back flat on the floor without arching it. During the crunch portion, pull your knees in tightly to your chest, and focus on using your abs. Move: Low Plank Variation: Knee Taps Equipment: None How to: Begin in a forearm plank. Alternate tapping one knee to the floor at a time to target your lower abs. Pro tip: Focus on tucking your hips under and think about the muscle group being worked as you complete the movement. You can also combine this with other plank variations for a challenging core workout. Move: Leg Lift Reverse Crunch Equipment: None How to: Begin on your back, hands behind your head and feet about six inches off the floor. Raise your legs to point towards the ceiling, then crunch your knees to your chest. Straighten them back out, then slowly lower your back to the starting position for one rep. Pro tip: Be careful not to let your back arch. You can place your hands at your sides to make the movement a little easier. Move: Breakdancer Equipment: None How to: Starting in high plank, thread your right leg to the left side of your body, lowering until your thigh comes in contact with the floor (or as far as flexibility allows). Repeat on the opposite side with a jump in between. This movement should be performed as quickly as possible without losing form. Pro tip: If you’re just starting out, you can return to plank position between each side. As you become more advanced, skip this step, and propel yourself from side to side. This movement doubles as a great cardio workout! Move: Gymnast Tuck Equipment: Plyo box How to: Begin sitting on a box. Place your hands close to your sides on the edge, with your fingers facing forward. Press up and pull your hips back and away from your seat, keeping your legs straight. Hold this position as long as possible before lowering back down. Pro tip: This is a static move, so practice holding it for longer each time you do it. Focus on sucking your belly button in and pulling your hips backward to create the most space between you and the box. iFit Trainer Emily Wiley WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.