The single most popular workout on Physical Kitchness (to date), is my 8 moves to banish back fat workout. It’s either because you can’t see my face, I don’t have a shirt on, or it’s just a really kick-back workout. I like to think the latter is true. But when you want to banish back fat AND seriously strengthen your back, this super back strength circuit is just the ticket!
Sometimes workouts are intended to transform and enhance. For example, making your butt firm and lifted with this no squats butt lifting workout. Sometimes workouts are intended to increase your endurance with this heart blast HIIT workout. Maybe you work out to target a trouble zone and want to transform your arms in 6 moves or get legs of a track star. Other times workouts are intended to build strength in an area you may be weak. Which is exactly what this workout does…for your back of course.
Repeat this circuit 4 times through, using a pair of hand weights that are challenging. You can always start with heavy weights and opt for a lighter set if you can no longer finish with the heavier set. This set (link here) is perfect to vary up the intensity!
Start with your feet shoulder-width apart and slightly bent forward at you waist. Place your right weight touching the side of your right leg, left weight directly in from of your left knee. Lift both weights up to shoulder-height, executing an “L” shape with your arms. Lower the weights back down and complete 12 repetitions. Switch arms and do 12 more repetitions on the other side.
Around the Worlds
Start with your feet shoulder-width apart. Lean over to your right as you rest your left weight on your left hip, right weight reaching down toward the ground (with the lean). Next, bend forward at your waist and bring both weights directly in front of your body, palms facing in. Then gently lean to your left as you place the right weight on your right hip. Finally, shift your upper body to center, place both weights on your hips, palms facing up, and press your your elbows back, squeezing your shoulder blades in. Do 12 repetitions.
Lower & Upper Back Buster
Once again, feet shoulder-width apart. Bend forward at your waist and extend your arms out to your sides, palms facing the ground. Make sure the weights are in a parallel plain with your hips. Next, lift your upper body as you bring the weights behind your back and squeeze them in towards the midline of your body, keeping your shoulders down. Do 12 repetitions.
90 Degree Squeezes
As your feet remain shoulder-width apart, lift your arms out to the sides and bend your elbows to create a 90 degree angle in front of your chest, palms facing the ground and weights directly in front of your elbows. Next, press your elbows back as you squeeze your shoulder blades in, keeping the weights lifted, chest open, and shoulders down. Do 12 repetitions.
Are you feeling Superman strong? Or are you just pooped? Either way, strengthening your back is absolutely essential for every day activities and injury prevention. Make this super back strength circuit a part of your weekly routine and rock that newly-found back power!
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