Many of us suffer from back pain due to incorrect posture, improper diet and simply because we lack time to incorporate exercise into our very full and busy schedules. A toned and tight back makes everything look better right? Those swimming suit days may entice you a little more to do this workout, and not only do back exercises work the back but they work your entire mid-section. This workout will entail a set of lighter dumbbells if you want to use them. Grab a yoga mat for some support and get to working that back! You will repeat all of the exercises 3 times through. Prior to starting always remember to do some warm up exercises or a light cardio.
Benefits
- Prevents rounded shoulders
- Support for spine and pelvis
- Less of a chance of experiencing lower back pain
- Muscle balance
Recommended Equipment
- Dumbbells (Weight of Choice)
- Yoga Mat
- Watch or Timer
*Please warm up before just jumping into any workout. It is important to always have water near you so that you can re-hydrate!
The Exercises
Scissor Skier
This exercise looks exactly how it sounds, and you will be standing up in a skiing position with your arms up over your head. Your right arm will go up in the air and you will scissor your left leg forward. Alternate back left and right for one minute.
Beginner: 3x 30 seconds each rep
Moderate: 3x 60 seconds each rep
Advanced: 3x 90 seconds each rep
Scissor Skier
Bent Over Lateral Raise
This is where your dumbbells will come into play, so make sure they are close by. Grab both of the dumbbells and stand knees slightly bent and back flat. You will look like a table top, and then raise your arms up no higher than your shoulders. Both arms will go up at the same time.
Beginner: 3x 10 seconds each rep
Moderate: 3x 30 seconds each rep
Advanced: 3x 60 seconds each rep
Bent Over Lateral Raise
Hindu Pushups
You will start in the downward dog yoga position with your hips pushing back at the wall and your arms locked straight out. You will then migrate your hips from their upward position, down to completely resting on the floor with your back arched and your chin up toward the sky. Continue to move your body from downward dog, to Hindu position.
Beginner: 3x 10 seconds each rep 
Moderate: 3x 30 seconds each rep
Advanced: 3x 60 seconds each rep
Hindu Push-Ups
Squat-Jab-Jab
You will do one squat and on your way up have your fists up like you are ready to fight. You will throw two jab punches on your way up from the squat. Go back down and squat again with the punches for another rep. Punch with your abs and weight not just with your arms.
Beginner: 3x 30 seconds each rep
Moderate: 3x 60 seconds each rep
Advanced: 3x 90 seconds each rep
Squat-Jab-Jab
Dumbbell Bent Over Row
Grab both of the dumbbells and stand knees slightly bent and back flat. You should be standing shoulder width apart with a good base. The dumbbells will be hanging down by your knees, and you will bring them up both together to hip height. Pinch your shoulder blade at the end when you bring the dumbbells up.
Beginner: 3x 30 seconds each rep
Moderate: 3x 60 seconds each rep
Advanced: 3x 90 seconds each rep
Bent Over Row
Basketball Shots
We are ending with this one, because it works your legs and back! Get into a squat position and pretend like you are about to grab the basketball of to your left or right side. When the clock starts, go from your slightly squatted position to a free throw jump releasing the “ball” at the end with your arms. Land briskly, and in control. Repeat until the clock runs out. Alternate grabbing the basketball on the left and right sides each for 30 seconds.
Beginner: 3 x 10 seconds each side left and right
Moderate: 3 x 30 seconds each side left and right
Advanced: 3 x 60 seconds each side left and right
Basketball Shots
That’s a wrap! You did great with this easy back workout. Great work, and don’t forget to hydrate and stretch before you call it a day!
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