Moderate Workout

Back Builder

Moderate Duration 41 minutes

Target Areas: Back

Equipment: Chair, Wall

Added By Jennifer Lyle

Tags

Bodyweight Workouts Back Workouts Chair Workouts Wall Workouts

Description

Strengthen back and core

Exercises

Set 1: 1 round

3 minutes

2 minutes

Chin to Chest Stretch

Chin to Chest Stretch

30 seconds

Curved Spine Stretch

Curved Spine Stretch

1 minute

Good Morning Sunshines

Good Morning Sunshines

8 reps

2 minutes

Right Side Stretch

Right Side Stretch

1 minute

Left Side Stretch

Left Side Stretch

1 minute

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

1 minute

Seated Torso Twists

Seated Torso Twists

1 minute

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

8 reps

Basic Sun Salutation

Basic Sun Salutation

2 minutes

Balancing Stick

Balancing Stick

1 minute

Bharadvaja's Twist

Bharadvaja's Twist

1 minute

1 minute

Double Leg Stretch

Double Leg Stretch

2 minutes

Downward Facing Dog

Downward Facing Dog

2 minutes

90-90 Crunch Taps

90-90 Crunch Taps

10 reps

Half Cobra Pose

Half Cobra Pose

1 minute

1 minute

2 minutes

30 seconds

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

2 minutes

Pretzel Stretches

Pretzel Stretches

1 minute

Child's Pose with Side Reaches

Child's Pose with Side Reaches

2 minutes

5 minutes

Legs up the Wall

Legs up the Wall

1 minute

1 minute

1 minute

Easy Pose Meditation

Easy Pose Meditation

1 minute

Related Workouts

Lower Back Stretched

Lower Back Stretched

4 mins 30 secs, Beginner

Lower Back Stretch

Lower Back Stretch

16 mins 38 secs, Beginner

13 minutes, Moderate

Daily Back Stretch

Daily Back Stretch

11 mins 40 secs, Moderate

6 minutes, Beginner

20 Minute Back Stretch

20 Minute Back Stretch

20 mins 40 secs, Beginner

Workouts with the same Equipment

Low energy Total Body Workout

Low energy Total Body Workout

10 mins 30 secs, Beginner

Lower Limb Rehab: Balance, Proprioception & Glute Activation

Lower Limb Rehab: Balance, Proprioception & Glute Activation

4 mins 14 secs, Beginner

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

1 hr 24 mins 28 secs, Moderate

Casual Shoulders & Arms

Casual Shoulders & Arms

5 minutes, Beginner

10 minutes, Moderate

Low Impact Wall Calisthenics

Low Impact Wall Calisthenics

16 mins 29 secs, Moderate

Do this workout in Workout Trainer

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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