BACK FOCUS WORKOUT 1

Today’s home workout will consist of targeting all parts of your back. However we will incorporate other upper body muscle groups.

You will need: 2 water bottles, A band (if you have one if not a towel can be used)

The intensity on this workout needs to be high and we are doing short rest periods to get our heart rates higher. If you are finding this too easy, adjust the rep ranges by adding 2 extra sets per exercise.

Exercises
Jogging on the spot 30 Seconds do this 5 times with 10 seconds rest.
Rows 3 Sets 10 Reps – 20 seconds rest
Banded lat squeezes 3 Sets 8-12 Reps – 20 seconds rest
Banded mid back squeezes 3 Sets 8-12 Reps – 20 seconds rest
Weighted Shrugs 3 Sets 10 Reps – 15 seconds rest
Scapular retraction 3 Sets 8-12 Reps – 10 seconds rest

Exercises

Jogging on the spot

30 Seconds do this 5 times with 10 seconds rest.

Rows

3 Sets 10 Reps – 20 seconds rest

Banded lat squeezes

3 Sets 8-12 Reps – 20 seconds rest

Banded mid back squeezes

3 Sets 8-12 Reps – 20 seconds rest

Weighted Shrugs

3 Sets 10 Reps – 15 seconds rest

Scapular retraction

3 Sets 8-12 Reps – 10 seconds rest