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Back workouts

WORKOUT OF THE WEEK: Back Burnout

WORKOUT OF THE WEEK: Back Burnout

Looking to improve your posture and strengthen your back muscles? This back workout is a tough one but will strengthen and tone all of the muscles in your back.  

Did you know that your back is made up of many different muscle groups including your Latissimus Dorsi (Lats) which runs down your whole back, your Trapezius (Traps) which forms across the top part of your back, the Erector Spinae which runs vertically down your spine and accounts for most of the strength in your lower back, and finally the smaller muscles that run across your upper back are the Rhomboids, Infraspinatus, and Teres.

WORKOUT OF THE WEEK: Compound Move Circuit Workout

WORKOUT OF THE WEEK: Compound Move Circuit Workout

This circuit workout will hit multiple body parts in compound moves that raise your heart rate and strengthen your whole body.  This workout is complex so only try it if you feel comfortable and are stable enough to maintain proper form.

Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.

Do 40 seconds of each exercise with a 20 second rest in between and 1 minute between circuits. Then repeat 1-2 more times.

WORKOUT OF THE WEEK: Simple No-Brainer Station Workout

WORKOUT OF THE WEEK: Simple No-Brainer Station Workout

If you’ve ever had one of those days where you want to get a great workout in, but just don’t want to think about it, then keep this one in your back pocket for a simple, no-brainer effective workout!

Warm up with a 5 jog, cycle, elliptical, etc. and then some windmills, arm circles and leg swings.

Do 45 seconds of each exercise with a 15 second rest between then a 1 minute rest between sets. Repeat the entire thing once.

Set #1:
Frog leaps
One leg weighted deadlifts

Workout of the Week: CORE Strength

WORKOUT OF THE WEEK: Core Strength
A strong and stable core is key to avoiding injuries, making strength gains and improving your posture. Try this quick 10 minute core workout a few times per week and repeat up to 3 times through per sessions as you get stronger.

Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.

Do 45 seconds of each exercise with a 15 second rest between:

  • Glute bridge
  • V-ups
  • Plank Up Downs
  • Supermans
  • Weighted deadlifts (moderate weight)
  • Wood Choppers Right Side (use a light-moderate dumbbell)

Workout of the Week: Full Body HIIT Workout #1

Workout of the Week: Full Body HIIT Workout #1

Looking for a quick high-intensity workout to elevate your heart rack, burn calories and fat and be done in 20-30 minutes?  HIIT or High Intensity Interval Training is great way to do just that. 

Each Interval is 30 seconds on and 15 seconds rest.  You’ll do the same cardio exercise throughout (or feel free to switch it up if you want) in between every strength exercise.


  • Warm up with a 5 minute warm up
  • Do some active stretching such as arm circles, knee raises, side to side lunges, and windmills

Workout of the Week: Countdown Kettlebell Workout

Workout of the Week: Countdown Kettlebell Workout
Are you new to kettlebells?  Or just looking for an easy routine incorporating your kettlebell?  Give this 15 minute workout a try for a full body, effective routine!

  • Start out with a 5 minute warm up followed by some active stretching

  • There are 3 circuits and 2 exercises in each circuit. Start out with by going through circuit 1 with 10 reps of each exercise, then 9 reps, then 8 reps and so on until you are only doing 1 rep of each exercise.

Workout of the Week: Toning the Top Half

WORKOUT OF THE WEEK: Toning the Top Half

This workout is a no-equipment necessary upper body workout that will tone all of your muscles on your top half and mix in a little cardio while doing so.  Go through the whole list 3 times total with minimal rest in between exercises and a 1 minute break before repeating.

- Warm up with 30 seconds of jumping jacks, arm circles, windmills, and high knees repeating 2 times.

- Do 30 seconds each of the following exercises:

•   Front punches

•   Tricep Pushups

Workout of the Week: Intermediate Level Workout

Workout of the Week: Intermediate Level Workout

As the beginner exerciser becomes more advanced (see last week’s Back to Basics Workout), this workout will take you to the next level.  While similar in structure, this workout will challenge your stabilization muscles, which will target your core and challenge your muscles in a new way.  Structured but continuous change will continue to help you progress in your workouts.  Try this 3 times per week for 4 weeks and then get ready for the advanced level (coming soon).

Workout of the Week: Back to Basics

Workout of the Week: Back to Basics
Are you a beginner when it comes to exercise who really wants to get in shape but is not sure where to start?  Give this workout a try 3 times per week and each week add on 2-3 reps or 10 seconds per exercise.  You’ll need a light set of dumbbells and a mat.  After 4 weeks, you’ll be ready to move onto the intermediate level (stay tuned).

       Warm up with a 5 minute brisk walk or jog
       

Workout of the Week: Bringing Sexy "BACK"

Workout of the Week: Bringing Sexy "BACK"

Looking to tone up those back muscles for bathing suit season?  Here is a great 15 - 20 minute back workout to add to a cardio session twice a week.

Each exercise should be performed for 12-15 reps at a moderate weight.  Once all exercises have been completed repeat twice for a total of 3 times through.

  • Wide grip lat pulldown (if you are not in a gym with that machine, do pullups instead to failure)

  • Single arm bent over dumbbell rows (repeat on other side)