We’re slowly shedding our multi-layers and ready to pretty much live in tank tops of every shape and size this season. The second it hits seventy degrees we do away with the heavy sweaters and parkas faster than you can say Daylight Savings. Time to prep for all those bare shoulders, legs – and, of course, backs!
Scarlett Johannsen and Blake Lively don’t get those strong bodies by accident. Both aspirational celeb bodies work with trainer Don Saladino for his famously quick and highly effective workouts. Saladino uses split training – a workout style that focuses on one area of the body per training sesh – to get clients on the fast track toward hard body status. Not only does split training give muscles ample time to recover, it means a more focused workout.
Join us in getting ready for this sleeveless season with Don’s full week of workouts. Tackle chest + biceps on Day One, legs on Day Two, shoulders + triceps on Day Three, then try your hand at this killer back routine on Day Four – put all those cute cut-out fitnesswear picks to work!
Don Saladino’s Split Training Back Workout
WARMUP
Warmup for 10-15 minutes to prime and prep your body.
Foam rolling: Foam rolling involves lying on a cylinder-like foam roller and rolling any area of the body that is tender. Think of it as using a rolling pin to roll dough. Do not roll bone – the roller is to be used on the fleshy areas of the body such as hips, hamstrings, quads, glutes and calves (like this).
JUMP, THROW & CARRY
Perform 2-3 rounds of this circuit to stay athletic and mobile.
Jump: Bounding, 3 sets of 10 reps. Using your arms for added momentum, sit back and bound forward. Lead with your feet and try to get the most distance possible (like this).
Throw: Overhead shovel throw, 3 sets of 10 reps. This is an underhanded toss using a MedBall. Start in a squatting position for momentum and launch the ball as high as possible (like this).
Carry: Turkish get up, 3 on each side. This is a total body exercise with multiple steps. With this one, it’s best to check out the video and follow suit.
BACK
Dead Lift: 5 sets of 5 reps. With a flat back, grip the barbell. As you begin the lift, think “knees out” while simultaneously getting your torso to the upright position. Squeeze your glutes at the top and then return the bar to the starting position – keeping your back flat and chin packed the whole way down (like this).
Pull Ups, Ladder: To perform this ladder, begin by doing two reps shy of failure. For the next set, perform one less. Do this for 4-5 sets. For example, if I can do 10 reps max, then I will do 8 for my first, then 7, 6, 5 (like this).
One Arm Dumbell Rows: 4 sets of 10 reps, each arm. Rest your left knee and left hand on the bench. Begin with a dumbbell in your right hand, knuckles facing the floor. Bring the weight up towards your body, maintaining a flat back. Switch sides (like this).
Rope Push Downs: 4 sets of 10. Using the triceps, pull the rope down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move (like this).
Straight Arm Pull Down: 3 sets of 15 reps. Keep the arms straight and pull the bar down by contracting the lats until your hands are next to the side of the thighs (like this).
