25 Minute Back Attack Workout

by Kaylie Ginn | Oct 15, 2018 | Members, Weighted Workouts, Workouts | 47 comments

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25 Minute Back Attack Workout
Print Workout Here

Hey Beauties, today we are focusing on the entire back side of the body. This includes hamstrings, glutes, and your entire back. #imbringingsexyback

What you will need:

Set of dumbbells

Warm-Up:

3 Minutes of dynamic stretches and movements to get the back of the body warmed up and ready to rock this workout

Workout:

We have 1 circuit with 6 moves, we will be repeating a total of 4 times. Each move is perform for 50 seconds on and 10 seconds off

Circuit 1

Single Arm Row with Tricep Kickback – We are working one arm at a time, combining two amazing moves, the classic row finished with a tripcep kickback.
Single Leg Deadlift – Oh boy these require balance and focus. We are performing a classic deadlift but with only 1 leg at a time. I know, ouch right!?! Move slowly, with control, and if your balance just isn’t working, go to the classic double leg deadlift instead! This move with have your hamstrings screaming and will be working that core like crazy!
Skiier to Y– You’re likely thinking, what the heck!?! That’s fair, because I am struggling to find a name for this move hehe, I will do my best to describe. Either weightless or with very light weights, get into a deadlift position, bring the weights straight back behind you with your arms straight. From there, keeping the arms straight, bring them all the way up over head. Open your arms, creating a Y. Return back to starting position. If this makes no sense to you, be sure to watch the video ;)
Renegade Rows –We are bringing sexy back with these back rows! Remember you can modify this to work for you, so perform your rows on your knees or on your toes. Keep your hands in line with your shoulders, and your bum down and in line with the rest of your body. We don’t want sinking / arched backs or bums up in the air, so make sure your body is straight.
Airplane Lifts – This is exactly like a superman, but with your arms out wide rather than in front
Rainbow Donkey Kicks – (Feel free to use a mini band) on all fours, straighten one leg back behind you, tap your toe and perform a ‘rainbow’ with your leg going from one side up and over to the other side of your body. With each set, alternate legs

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie

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47 Comments

slambs5 on October 15, 2018 at 9:08 am

Experienced back pain for the first time ever a couple of weeks ago. I’m feeling better, totally loved this workout to help strengthen it! Thanks Kaylie! ( I have a real love hate for those airplanes lol, it’s a very rough ‘lift off’ )
Reply
- Kaylie Ginn on October 23, 2018 at 11:11 am
  
  I am so happy you enjoyed the workout!!and dont worry I was feeling the exact same way about the airplanes haha
Kristina Bergeron on October 15, 2018 at 8:52 pm

done :)
Reply
- Kaylie Ginn on October 23, 2018 at 11:11 am
  
  Atta girl!!
Patricia Best on October 16, 2018 at 8:21 am

Not super sweaty but feeling so strong! Love changing up and focusing and going slow! Thank you!
Reply
- Kaylie Ginn on October 23, 2018 at 11:13 am
  
  YAY glad you liked it, I feel the same way, switching it up keeps it exciting and effective
Devyn Da Rosa on October 17, 2018 at 12:51 pm

Amazing workout! Just finished it on my lunch hour. Feeling super strong!
Reply
- Kaylie Ginn on October 23, 2018 at 11:14 am
  
  ATTA GIRL thats amazing and such a smart time t sneak a workout in
Nicole Smith on October 17, 2018 at 1:42 pm

Absolutely loved the back focus!! Thank so much Kaylie! Have a blasty in San Diego!!!
Reply
- Kaylie Ginn on October 23, 2018 at 11:16 am
  
  Hey hey girl, just got back last night, feeling focused and ready to take on take on the world <3 glad you enjoyed the workout!!
Jennifer Wiggans on October 17, 2018 at 4:18 pm

Loved it
Reply
- Kaylie Ginn on October 23, 2018 at 11:16 am
  
  woohoooo
AnnMarie Hickey on October 17, 2018 at 6:58 pm

Love the rainbow donkey kicks!
done!
Reply
- Kaylie Ginn on October 23, 2018 at 11:17 am
  
  they are surprisingly painful eh
Carolyn Stanbrook on October 17, 2018 at 7:04 pm

Thank you! Back is feeling strong!
Reply
- Kaylie Ginn on October 23, 2018 at 11:18 am
  
  YESSS such a great feeling !
Brookebabin on October 17, 2018 at 8:38 pm

Really felt that one tonight
Reply
- Kaylie Ginn on October 23, 2018 at 11:18 am
  
  woohoo, such a good burn
Jackie Dixon on October 18, 2018 at 6:12 am

Loved it. Need that!
Reply
- Kaylie Ginn on October 23, 2018 at 11:19 am
  
  so glad you enjoyed girl
Kendra Lawrence on October 19, 2018 at 9:24 am

All done!
Reply
Tlenny on October 19, 2018 at 10:33 am

Loved this one Kaylie!! Cant believe how effective those “Y’s” were for such a small move!!! This is a keeper for me for sure!
Reply
- Kaylie Ginn on October 23, 2018 at 11:19 am
  
  Right!?! those Y’s are shockingly hard and effective
Tami on October 20, 2018 at 9:46 am

Awesome, thank you!! I missed this on Wed so I’m making up for it now! Let’s see if I can add on Ash’s Bonus workout….lmao!
Reply
- Kaylie Ginn on October 23, 2018 at 11:20 am
  
  Heck yes you can girl!
krafty Kristy on October 20, 2018 at 2:45 pm

Busy Wednesday so getting caught up today!!! Great workout! Thanks!
Reply
- Kaylie Ginn on October 23, 2018 at 11:20 am
  
  glad you were able to fit it in <3
goodwink on October 20, 2018 at 5:23 pm

Liked this one!
Reply
- Kaylie Ginn on October 23, 2018 at 11:21 am
  
  Woohooo so happy to hear that ;)
April Patch on October 24, 2018 at 7:11 pm

This one was a slower pace so to me it seemed longer but I could already feel my back was worked, especially in the post workout stretching. PS #youvenevernotbeensexy
Reply
Michelle Fraser on November 22, 2018 at 1:34 pm

Been meaning to get back to this one. I really liked it. Lately I’ve noticed my back doesn’t feel as strong so glad you did a workout focused on that! Thanks Kaylie :)
Reply
Meg on October 22, 2020 at 9:52 am

More of this in 2020/2021 please! Loved the length and the back/strength focus!!
Reply
- Kaylie Ginn on October 22, 2020 at 8:22 pm
  
  WOoooo so happy you liked it :)
SHERRYEKSTROM on October 22, 2020 at 3:43 pm

Felt awesome to work the back!
Reply
- Kaylie Ginn on October 22, 2020 at 8:24 pm
  
  love me a good back day!
Ann on October 22, 2020 at 6:54 pm

That was great. Perfect for my back today. I loved it.
Reply
- Kaylie Ginn on October 22, 2020 at 8:23 pm
  
  Really glad you enjoyed it Queen
Jennifer Wiggans on October 22, 2020 at 7:31 pm

Holy Moly I’m soaked!
Reply
- Kaylie Ginn on October 22, 2020 at 8:23 pm
  
  YAAAYYY Atta girl!!
Karyn Ngo on October 23, 2020 at 7:36 am

Great way to start a Friday! Felt amazing
Reply
- Kaylie Ginn on October 23, 2020 at 10:50 am
  
  Hell yay it is!! Enjoy the rest of your day Queen!
Amanda Savoy on October 23, 2020 at 7:48 am

Thanks Kaylie! That was such a great work out after having a migraine this week.
Reply
- Kaylie Ginn on October 23, 2020 at 10:49 am
  
  Oh I hope you are feeling better babe!!! Happy Friday!
lisakvapil on October 23, 2020 at 7:58 am

Great workout! Felt fabulous for my back.
Reply
- Kaylie Ginn on October 23, 2020 at 10:49 am
  
  Woohoo, Happy Friday Queen!
Julie BOAK on October 24, 2020 at 4:50 pm

absolutely loved that workout!!! thanks Kaylie :)
Reply
Joelle LaRonde on October 25, 2020 at 11:23 am

Great Sunday morning wake me up!!?
Reply

25 Minute Back Attack Workout

47 Comments

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