✅ With the proper diet and nutrition, plus this cardio + strength workout we will have you working all muscles of your back in just 15-minutes!
1
REVERSE GRIP ROW
Perform 12 reps of the reverse grip double arm row!
2
JUMPING JACKS
How To: 1 minute moderate intensity/ 1 minute high intensity
3
SIDE PLANK T RAISE
How to perform? Squeeze the oblique while pulling the top arm overhead with the dumbbell. 12 reps on the right, 12 reps on the left
4
JOGGING
2 MINUTES TOTAL 1 Minute Moderate/ 1 Minute Hard
5
RENEGADE ROWS
20 TOTAL REPS 10 reps on the right/ 10 reps on the left (alternating)
6
JUMP ROPE
Circle your arms like you're swinging an imaginary rope 1 minute moderate/ 1 minute hard
7
STRAIGHT ARM PRESS BACK
Avoid swinging the arms or bending the elbows. 12 reps totaL
8
SKATERS
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion.
9
SINGLEARM ROW
Pull the elbow straight back past your hip. 12 reps on the right/ 12 reps on the left
10
POWER SKIPS
Lift the opposite knee and opposite arm overhead 1 minute moderate speed/ 1 minute high intensity
SCREENSHOT THE WORKOUT
1. Reverse Grip Row
2. Jumping Jacks **
3. Side Plank T Raise
4. Jogging in Place **
5. Renegade Rows
6.Jumprope **
7. Straight Arm Press Back
8. Skaters **
9. Single Arm Row
10. Power Skips **
Strength - do for the desired number of reps for each strength move. **Cardio - 2 Minutes
This workout ends up being 15 minutes! The strength movements target the back muscles and the cardio helps to burn extra calories!