Back Workouts

Shape and tone your back and back exercises damper amazing ...

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Why it: The program was created consists of three complementary 10 minutes of exercises, each serving a different function: posture, reduce fat and hourglass. You will see a lot of action out in each exercise back muscles and core and abdomen, so they work together.


One week (a total of one hour per week), and 10 minutes of cardiovascular exercise a balanced, high-intensity exercise, the completion of each exercise twice. You should begin to see the results of three weeks.


Equipment needed:

 You can workout at the gym or at home.

 You will need a resistance band and hand weight (2 / 2.5KG), or a bag of sugar or a bottle would work.



 As you get stronger, physically fillingPei, there are many ways to keep the workout challenging and ensure that your progress is not smooth:


Repeat motion increases over a longer time per minute

Weight increase

Reduce the rest time between exercises


Warm up:


This facilitates movement in any type of dynamic stretching. These initiatives increased heart rate and warm the muscles and reduce the risk of injury.

 Torso twists - 15 Sec

 Keep your body tension, navel sucked into your spine, chin and chest and rotating side to side, let your head follow.

 BACK slap - 15 Sec

 With your back parallel to the ground, leaning forward, creating a rocking motion with your upper body until your palms touch your back.


Chin and chest up, arms shoulder high, at small forward movement of rotation, repeat the opposite.


Put themselves into a guard position, in the other, knees soft, and made one leg to the back foot in front of the ball. From the chest, with your elbows, create a forward motion of. Aimed at a fixed position.


Stay in the guard position, on the other hand, soft knee and proposed in front of one leg to the rear of the ball. From the chest, with your elbows, create an upward rush of movement toward the sky. Aimed at a fixed position.


Cool down:

 Because we have reached a high intensity workout, it is important to gently decrease heart rate, and muscle tension. After a sudden stop to avoid aerobic exercise.

 SIDE swing - 15 Sec

 Stay active, create upper pendulum movement, deep into the side, as you can.

 Dengjiao recall - 15 Sec

Remains bounce, kick your heels back to your glutes, "heel bully."

Knee PULL UPS - 15 Sec

Arms extended overhead, creating a bouncing knee raise, trying to always let your knees to the chest.

HEAD and tilt tension - 30 seconds

Chin and chest high, his hands to the other side of the head, creating a pulling movement to the side.

SUMO squat shoulder DROP - 15 Sec

With wide legs and knees and toes pointed outward, put your hand on the inside of the knee, pushing down and create a stretch through shoulder and thigh.

Tip: Try not to high-intensity training 30 to 60 minutes after eating - you will fool your body that you are still working. Once you begin to burn calories, your body will cease from its own energy reserves taking.


1) position:

This whole exercise engages the back and core muscles (lower than we can see the muscle layer on the surface of the human body). This in turn improves posture, and helps achieve tighter waistline.

The 10 minute workout consists of four exercises that looks like this:

Setting 1: 4 × 1 min exercise (A, B, C & D)

20 seconds to break

Setting 2: 4 × 1 min exercise (A, B, C & D)

20 seconds to break

Setting 3: 4 × 20 sec exercise (A, B, C & D)

Equipment: Hand weights

A)back RAISE:

Lying in front of you, lift the chin, chest and arms.

Tip: Extend arm on the back of the back engagement (trapezius), making it a full workout at the back.



Bridge's position, legs shoulder width. Pull elbow alternately to form the ceiling is not broken. Hand does not twist the body, holding just above the shoulders. Speed ​​progress: How fast are you going?

Tip: This is a good pulse prelude, but the fundamental core of the exercise. You should feel it in your shoulders and upper back and in the way we use, because this is a big 'burn' the deltoid and romboids.


C) Planck and knee

In the board's position to spare the knees around the elbow. Slow and controlled.

Tip: This is a technical "spare tire" in the core, but to create a ramp exercise.


D) bend FLY

Station and grab the right, bend forward to 90 degrees, arms almost straight. Keep up the side squeeze shoulder blades.

Tip: This is the solution to the upper body and back muscles, and engage the core. Holding himself parallel to the ground, bent over lateral raises encouraged after (deltoid) and back muscles (trapezius) work harder.


2) Fat Burning:

With this exercise we are trying to burn body fat, the idea here is to continuously improve the retention of the heart rate and keep each represent outside your comfort zone, designed to burn fat, to lean body.

This is 10 minutes of exercise contains five sets of exercises, looks like this:

Set 1: 2 × 1-Minute Drill (A & B)

20 seconds to break

Set 2: 2 × 1-Minute Drill (A & B)

20 seconds to break

Set 3: 2 × 1 min exercise (C D)

20 seconds to break

Set 4: 2 × 1 min exercise (C & D)

Set 5: 1 × 1 minutes of exercise (E)

Equipment: hand weight.


A) Permanent PUNCH:

Catch weight and restore these hand guard / Boxing position. Punching, extend the arms and shoulder high. How many can you do?

Tip: If you are tired, switch to use an alternate weapons.

B) lie PALM News:

Lying in front of you, arms at your side, palms up. Starting with the arm off the ground. Now push, you can quickly pulse action.

Tip: This is a speed of movement, you will stay in the fat burning zone by completing as many reps as possible.


C) Full parallel RAISE:

Counterweight standing beside you, raise your head (but still slightly in front of you), keep the arms straight.

Tip: Keep the weight under bird's-eye view of the deltoid and protection back out.


D) Bear crawl:

Hand and foot, and take a few steps forward, then backward. Go as fast as possible without breaking form.

Tip: The real way to focus on core and balance back on. This is a game technology, arms and legs need a synchronous form of cooperation.

After setting 4, stay in this position, straight body and transferred to the T- plank of the last group.

E) T- Planck: 

Legs and shoulder width, bridge position as news, distortion and achieve backup weapon (hands) to the ceiling. Slow and controlled.

Tip: Do not worry about the news reached a very deep, and bend your arms slightly out remains of the upper arm (deltoid). To maintain a fixed position in the toes and ball of the foot.

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3) hourglass

The specific objective of this exercise back muscles, upper arm (medial deltoid) and waist circumference, so an hourglass shape is created.


This is 10 minutes of exercise contains five sets of exercises, looks like this:

Set 1: 2 × 1-Minute Drill (A, & B)

3 × 20 Sec exercise (C, D & E)

30 seconds to break

Set 2: 2 × 1-Minute Drill (A & B)

3 × 20 Sec exercise (C, D & E)

30 seconds to break

Set 3: 2 × 1-Minute Drill (A & B)

3 × 20 Sec exercise (C, D & E)

Equipment: Hand weights and resistance bands.


A) horizontal pull down:

Standing grab your resistance bands. Grip at each end, to hold your head and arms straight. Pull it down, until the band touches the lower part of separate your neck.

Tip: This is a look at the outside of the muscle, which is a large V-shaped muscles that allow us to create a "V-Cone" in the body. This allows the dive shades on the back and encourage the appearance of a smaller waist.


B) Lateral Raise:

Hold weights at your side. Raise arms straight lift to shoulder height, tipping slightly forward and upward.

SUPER set circuits:


C) board and Jack (20 seconds):


From plank position, his legs out of the jack plate. Repeat as fast as you can.


D) The full bridge extension (20 seconds):

From the position of the bridge, move your hands forward to lower your chin - Eye feet. Repeat.

E) Climber (20 seconds):

In the bridge position between the running motion brought by alternating hands knees. Make sure your shoulders are in your hands. As go as fast as you can!