WOD #14: Back Exercises

Summer is literally just around the corner, but there’s still time for some last minute “toning” before we’re in bikini season full force! A problem area that many of us struggle with is back fat. A great cardio routine will be helpful with melting fat along with excellent nutrition. BUT, while those things are great, we also want to build a little (or at least maintain) lean muscle mass during this process. The more muscle you have, the more calories you burn…and weightlifting really helps to sculpt and shape the body in ways that cardio can’t. Here’s an anatomy chart you can reference while reading the exercises and targeted muscles.

Photo Cred: nerdfitness.com


* You’ll have to decide on a weight based on your fitness level. Shoot for 8-12 reps and 3-4 sets for each.

Deadlift (targets posterior chain: hamstrings, glutes, back)

Lat Pulldown (targets lats)

Seated Row (targets lats, traps, biceps)

Rear Delt Fly (targets delts and traps)

Trap Raise (targets traps)

Hip Bridge (targets glutes and lower back)

Back Extension (targets lower back, hamstrings, glutes)

Add these exercises to your routine about 2-3x per week along with cardio and healthy eating. You should see noticeable results within 4 weeks! You should also lift for the other muscle groups. Balance is key 🙂


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