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Description

This workout was created to help strengthen the back and torso. No weights required.


Exercises

Set 1: 1 round
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose With Hands At Sides Fingers Reaching To Floor
45 seconds
Fold Forward
Fold Forward
20 seconds
Hop to Plank
Hop to Plank
15 seconds
Plank with Toe Taps
Plank with Toe Taps
20 seconds
Chaturanga
Chaturanga
12 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
10 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Right Twisting Downward Dog
Right Twisting Downward Dog
15 seconds
Left Twisting Downward Dog
Left Twisting Downward Dog
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Downward-Facing Dog with Left Leg Raise
20 seconds
Cat Cow
Cat Cow
25 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 min 20 secs
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds
Standing Leg Stretches
Standing Leg Stretches
40 seconds
Standing Backbend
Standing Backbend
15 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Wall Sit
Wall Sit
1 minute
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
35 seconds
Seated Side & Neck Stretches
Seated Side & Neck Stretches
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Right Side Plank Dips
Right Side Plank Dips
50 seconds
Left Side Plank Dips
Left Side Plank Dips
50 seconds
Dips with Leg Extension
Dips with Leg Extension
40 seconds
Birddog Pushups
Birddog Pushups
30 seconds
Rest
Rest
20 seconds
Laying Down Spinal Twist with Legs Crossed
Laying Down Spinal Twist with Legs Crossed
1 min 10 secs
Diamond Crunches
Diamond Crunches
45 seconds
Diamond Push Ups
Diamond Push Ups
45 seconds
Cross Body Crunches
Cross Body Crunches
1 min 15 secs
Flying Supermans
Flying Supermans
45 seconds
Spiderman Push-Ups
Spiderman Push-Ups
1 min 10 secs
Left Low Lunge
Left Low Lunge
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Left Low Glute Kicks
Left Low Glute Kicks
1 minute
Right Low Glute Kicks
Right Low Glute Kicks
1 minute
V-Sit Crunches
V-Sit Crunches
1 minute
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute
Lying Scorpions
Lying Scorpions
1 min 30 secs
Lying Torso Twist
Lying Torso Twist
30 seconds
Mountain Climbers
Mountain Climbers
1 min 20 secs
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Wall Plank
Wall Plank
1 minute
Seated Leg Lifts
Seated Leg Lifts
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Rest
Rest
25 seconds
Torso Twists
Torso Twists
25 seconds
Seated Spiral Stretches
Seated Spiral Stretches
1 minute
Scissor Kicks
Scissor Kicks
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
45 seconds
Right Oblique V-Ups
Right Oblique V-Ups
45 seconds
Push-Up and Rotation
Push-Up and Rotation
1 min 5 secs
Plow Pose
Plow Pose
1 minute
Dolphin Dog
Dolphin Dog
1 minute
Explosive Mountain Climbers
Explosive Mountain Climbers
1 min 30 secs
Rest
20 seconds
Seated Leg Stretch
Seated Leg Stretch
1 minute
Reverse Table Top
Reverse Table Top
40 seconds
Soak In The Fact That You Just Did That! Great Workout
Soak In The Fact That You Just Did That! Great Workout
15 seconds
Lion's Breath
Lion's Breath
30 seconds


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