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Intense Workout

Back Attack

Intense   16 minutes

Target Areas: Back, Shoulders

Snežana Marković
 		    Added By Snežana Marković
Back Attack
Tags
Back Workouts
Description

Challenge to improve the straight of back muscles.

Exercises

Set 1: 1 round
Torso Twists
Torso Twists
30 seconds
Body Circles
Body Circles
30 seconds
Standing Cat Cow
Standing Cat Cow
30 seconds

Set 2: 4 rounds
Inchworm Push-Ups
Inchworm Push-Ups
20 seconds
Plank
Plank
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds

Set 3: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
1 min 30 secs
Puppy Pose
Puppy Pose
15 seconds
Y-T-A
Y-T-A
1 minute
Extended Child's Pose
Extended Child's Pose
15 seconds
Swimming
Swimming
45 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Flying Supermans
Flying Supermans
1 minute
Puppy Pose
Puppy Pose
15 seconds
Supermans
Supermans
1 minute

Set 4: 1 round
Floor Bridge
Floor Bridge
30 seconds
Jack Knife
Jack Knife
1 minute
Shoulderstand
Shoulderstand
15 seconds
Scissors in Bridge
Scissors in Bridge
30 seconds
Plow Pose
Plow Pose
15 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
30 seconds

Set 5: 1 round
Simple Seated Twist
Simple Seated Twist
30 seconds
Cat Cow
Cat Cow
30 seconds
Spinal Roll
Spinal Roll
30 seconds
Spinal Flex
Spinal Flex
30 seconds

Related Workouts

Back Attack
Back Attack
5 mins 15 secs, Moderate
back...good
back...good
7 minutes, Moderate
Lower Back
Lower Back
9 mins 40 secs, Moderate
Back
Back
11 mins 30 secs, Beginner
Back and Abs for beginners
Back and Abs for beginners
28 mins 53 secs, Beginner
Back Exercises
Back Exercises
14 minutes, Beginner
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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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