Get That Back
Print Workout Here
We are targeting basically everything on the back of you – back, bum, calves, hammys, obliques, ok they’re on the side but that’s ok! It burns deep ladies and you have no cardio! It’s super quick and it will only take 19 minutes with the warm up and sweat session.
What you will need:
- Just your sexy and an Ugi ball or 1 heavier weight or 2 lighter weights
Warm-Up:
- 1 min jump rope + 1 min squat arm circles + 1 min pulsing standing figure 4 to open our hips up
Workout: 50/10 timer 3 times through
- Surrender – This one may be worth watching the first time through. Grab your ball/weights and hold them up over your head or in front of your chest. Make sure your mat is behind you to help protect your knees. You will step back with your right foot into a lunge with your knee resting on the ground. Bring your left leg back and around so you are now on your knees in a “surrender” position. Bring your right leg forward again so you are in a lunge and lift up through your right leg to standing and bring your left foot back beside your right. Repeat on the other side going back now with your left foot this time. It’s important to switch legs each time you go back.
Modification: If going all the way down bothers your knees than do alternating back lunges. - Runners Lunge with Leg Extension – Right Side – Start with your right leg back and your left leg bent forward. Lean forward keeping your back straight and have your right hand on the Ugi Ball or both hands on your hips. You are then going to extend your right leg back and up squeezing through your bum. Push your fist into the ball for balance and to also work your core so make sure you keep those abs tight. Push out through that heel. You’ll stand up a little through your left leg as well.
- Runners Lunge with Leg Extension – Left Side – Same thing as above but left leg.
- Prone Lat Pull Backs – Start by lying on your stomach. Lift your chest up slightly and roll your shoulders back. Be sure to look down to protect your neck and you will crunch up slightly so you will work your back. Bring your arms up in a “V” and using your own natural resistance bring your arms back pinching through your shoulder blades so you are now making a “W”. I like to try to touch my elbows together behind my back then I know I am pinching low in my shoulder blades instead of raising my shoulders. Bring your arms back to a “V” but use the same resistance.
Modification: If this bothers you back come up on your knees and lean forward slightly and do the same move but in a pull down motion. - Plank Circles – Starting in a high plank position you are going to leave your feet planted and walk yourself in circles, or half-moons, or just a couple walks side to side depending on how much room you have available. Keep your bum down but it’s ok to get a bit of a shake in your hips. Keep those hands underneath your shoulders.
Modification: You can do this from your knees as well. Keep your hips facing forward and really twist your upper body and walk your hands basically right to the side of your knees. Almost bringing your hip bones and ribs together. If you can’t be on your hands, lie on your back and hug your knees in towards your chest. While still hugging one knee in to your chest lift your shoulders higher and extend the leg you’re not hugging out straight in front of you. Switch legs and hugs. If this bothers your neck, be sure to support your neck with one hand and hug in with the other. You don’t really have to worry about switching hands each time.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
That was great! Those prone lay pull backs are intense for me!!
They certainly are. Great for working your whole back!
Loved this one
Nice kim!! WOOHOO!
Done! Thank you!
No thank YOU for starting your week off strong lady!
Quick and effective! No excuse not to do that one!
You got that right! Nice work girlly!
All done did biceps curls instead of the swim thing
great sub lady!
Quick and sweaty!
Love it!
Just did this in my no AC 85 degree house. I’m dripping everywhere! Loved this one though : )
Oh man I bet! Be sure to have extra water!
Quick and dirty. Thanks Nicole!
Just the way I like it! Well done girlly! Love seeing your accountability posts after your sweat sessions again :)
Great fast one. Love it for Monday. I just did pull back instead of lying down. Hurts shoulder going forward motion. Ty Nicole
You’re getting a great handle on that shoulder girl! I’m proud of you!
Thanks, Nicole. Another great workout. Although there was no specific cardio, I am still breathing heavily! Love the quick and dirty ones!
Those are my fav ones….the hidden cardio! Great work Sandra!
Done. Like the new moves.
Thanks Ash! I’ve been trying to find some new things to have fun with :)
Lunchtime workout!
beauty!
Sweat pouring. Good one!
Love it!
Short & sweet!
Great work girl!
Back in it!:) Missed you!
Welcome back! I’ve missed you too!
All Done!
Nice work lady!