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Moderate Workout

Killer Back

Moderate   21 minutes

Target Areas: Back, Shoulders

Equipment: Jump Rope, Stability Ball, Dumbbell, Kettlebell, Barbell

Jami Törrönen
 		    Added By Jami Törrönen
Killer Back
Tags
Full Gym Workouts Back Workouts Jump Rope Workouts Exercise Ball Workouts Dumbbell Workouts Kettlebell Workouts Barbell Workouts

Exercises

Set 1: 1 round
Jump Rope
Jump Rope
3 minutes
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds
Rest
Rest
35 seconds

Set 2: 1 round
Ball Push-Ups
Ball Push-Ups
50 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
50 seconds
Lying Supermans
Lying Supermans
50 seconds
Rest
Rest
1 minute

Set 3: 1 round
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
1 minute
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 min 10 secs
Rest
Rest
1 minute

Set 4: 2 rounds
Back Extension on Ball
Back Extension on Ball
1 minute
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
50 seconds
Rest
Rest
1 minute

Set 5: 2 rounds
Flying Supermans
Flying Supermans
40 seconds
Lying Supermans
Lying Supermans
1 minute

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Workouts with the same Equipment

Full Workout 1
Full Workout 1
54 mins 30 secs, Intense
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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