✅ 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!
REVERSE GRIP ROW
Perform 12 reps of the reverse grip double arm row!
How To: 1 minute moderate intensity/ 1 minute high intensity
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
2 MINUTES TOTAL 1 Minute Moderate/ 1 Minute Hard
20 TOTAL REPS 10 reps on the right/ 10 reps on the left (alternating)
Circle your arms like you're swinging an imaginary rope 1 minute moderate/ 1 minute hard
STRAIGHT ARM PRESS BACK
Avoid swinging the arms or bending the elbows. 12 reps totaL
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion.
Pull the elbow straight back past your hip. 12 reps on the right/ 12 reps on the left
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
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!