WEEKEND WORKOUT CHALLENGE III: WORKOUT 3 - BACK!

Posted by FiscusFitness, LLC on September 10, 2016

THE WEEKEND WORKOUT CHALLENGE is a recurring feature.  Each week, we'll focus on a different aspect of fitness. You can perform the exercises on your own-- either at home, or print it out and take it to the gym.

Today's Workout: Get a Better Back

Are you ignoring your backside?  When working out, there is a tendency to train the muscles we see: the chest, thighs, abdominals, arms, and shoulders.  But you have to work all your muscle groups, evenly.  Otherwise, you can develop a muscular imbalance which can lead to pain, inflexibility and even injury.

It’s easy to work your back at the gym, but harder to find exercises that work at home.  There are plenty of lower body stretches you can do, but for the upper back: latissimus dorsi and rhomboids in particular, you have to do pulling and rowing movements.

This work out can be done at home or the gym.  However, if you rather workout at home it's recommended you purchase a few items so you can work you back in an effective manner.

You can get a pull up bar. Or, choose a fitness band with lat pull attachment.  You'll also need a pair of dummbells for bent-over rows. You should purchase a pair of dumbbells that are heavy enough that you fail after at least ten repetitions.  A fitness ball is helpful, too.

Pull Up or Band Lateral Pulldown (for those who cannot perform a pull up): As many reps as you can to failure

Back Extension (machine at gym fitness ball at home): 10 Reps  

Wait 2 Minutes

Pull Up or Band Lateral Pulldown (for those who cannot perform a pull up): As many reps as you can to failure

Back Extension (machine at gym fitness ball at home): 10 Reps  

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 10-12 Reps

Locust Pose: 30 Seconds

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 8-10 Reps

Locust Pose: 30 Seconds

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 6-10 Reps

Locust Pose: 30 Seconds

One Arm Dumbbell Row: Weight or band that you fail at 10-12 Reps, weaker side first.

Supinated Two Arm Row from Bend Over Position: Using the same weight or band, row simultaneously for as many reps until failure

Wait 2  Minutes

One Arm Dumbbell Row: Weight or band that you fail at 10-12 Reps, weaker side first.

Supinated Two Arm Row from Bend Over Position: Using the same weight or band, row simultaneously for as many reps until failure

CONGRATS! YOU MADE IT! See you next week!

*If you'd like us to create more workouts for you to do on your own, please let us know by clicking CONTACT at the top right of the page and filling out the form. Write any requests you have in the comments section.*

Let us know how it felt on our facebook page, www.Facebook.com/FiscusFitness

Quinn Fiscus, NSCA-CPT

FiscusFitness@gmail.com

www.FiscusFitness.com

www.Facebook.com/FiscusFitness

DISCLAIMER: This workout is only for those who have been cleared to exercise by his/her doctor and are not aware of any conditions that would contraindicate exercise. Not all exercises are appropriate for everyone. Never push through pain, nausea or light-headedness.  Any personal injury sustained from these exercises is solely the responsibility of the exerciser. FiscusFitness, LLC disclaims any liability from injury sustained while or after doing this workout.

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