Get a full-body workout, and strengthen your back at the same time. In this 3-2-1 Workout Circuit episode you'll learn a 2 Minute Back Workout.
Read the full transcript »
Alright! Now we're focusing on that two minutes of strength training. We're going to work our backs. Go ahead and grab your hand weight. Austin is going to be without the weight for a lower-impact version. Starting with the cross chop, hands go up in the air, we are going to work you across your body in lunge position. Go, down, two, and up. Nice strong straight arms, work from the back. Good work. Abs are tight, torso is upright. One more this side. Oh, yeah. Now switch sides. Bring the hands to the other side, switch feet, down for two. Here we go. Down two, across the body, cross chop, you're doing awesome. Come on. Breathe. Good work. One more of these. Now we're going to take it to some double-arm rows. Bring both feet together, hinge slightly over from hips, keep your abs tight, hands are two-right angles, and row it in high. Let's go. Pull it in. Now relax your neck. You want to squeeze a pencil between those shoulder blades. Nice work! Pull it forward. Your back is so important for posture. Two more, let's continue on moving it down to the matt for some back extension. Put your weights to this side and we're going to go come on to our abdominals. Hands are under the shoulders. Glue the tops of your feet to the matt, and Michelle is going to put her hands under her chin for an extra added challenge. Here we go. Take it up, two, and back down. Keep your abs nice and tight, and breathe, beautiful. Up, two, and back down, nice. Working that back, extend it up, good. You got four more of these. Nice, breathe. Way to go, let's finish it out, good. Two more, keep the tops of your feet on the matt. Last one, nice. Let's move on to one minute of abdominal.
Copyright © 2005 - 2014 Healthline Networks, Inc. All rights reserved for Healthline.