Good Morning Wake up Exercise

 Let’s Get Back To Basics: A Back Workout 

Think of everything that supports you: your family, your friends, your coworkers. What about your back? Okay, okay, that was more of a literal answer, but think about it, from sitting in the car to standing in line at the grocery store, your back is what supports you and moves you! Let’s get back to basics and workout your back.
For each exercise, perform 4 sets or 8 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it is too hard, slightly decreases it.

Equipment Needed: Cables, Dumbbells, Bodyweight, Barbells

Workout Time: 45 minutes

Estimated Calorie Burn: 348.

                    Warm Up Exercise 

1. Bent Over Row


  1. Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in.
  2. Lift the dumbbells up to the sides of your chest.
    • Lower the dumbbells back to a straight arm position, keeping your back flat throughout.

 2. Chin Up

  1. Hang from the bar overhead, using an underhand grip with your hands shoulder-width apart.
  2. Pull your body up until your chin reaches over the bar, bending at the elbows.
    • Lower back down extending your arms fully
    • Need assistance? Check out some chin-up alternatives here.

 3. Push Up

  • Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes.
  • If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push-up grips, (they look like handles you put on the floor).
  • Curl your toes upward (towards your head). The balls of your feet should touch the ground.

4. Uni Standing Close Row

  1. Stand upright holding the handle in one with your arm straight out in front, your knees slightly bent and your back flat.
  2. Pull the handle straight to your chest.
    • Remain upright throughout and do not sway back and forth
    • Complete all reps on one side before switching to the other side.
Good Morning Wake up Exercise Good Morning Wake up Exercise       Reviewed by Powerhouse fitness on September 02, 2018 Rating: 5
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