Still, without the gym’scable crossover machineorworkout benches, it can sometimes seem difficult to form a proper routine.
Take little to no rest in between moves.
You’ll need:A pair of light-weight dumbbells and a pair of medium-weight dumbbells.
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A.Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
C.Bring weights together and turn palms to face forward.
D.Keeping arms straight, lift weights up to shoulder height then lower back down.
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(verify to keep core and glutes engaged the entire time.)
Aim to keep shoulder blades down and together andcore engagedthrough this entire at-home back workout move.
Place right hand on a wall in front for balance.
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B.Draw the weight up toward chest by bending left elbow straight up toward the ceiling.
Do 10 reps per side.
A.Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
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B.Shift hips back as you lower torso until nearly parallel with the ground.
C.Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
D.Gently lower back down, keeping core and glutes engaged during the entire movement.
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B.Keeping hips as still as possible, lift one arm up to shoulder height.
C.Return to center, then lift the other arm to shoulder height.
(Draw belly button up and in and keep your body centered.)
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A.Start inpush-up positionwith hands slightly wider than shoulder-width, feet hip-width apart.
Body should form a straight line from heels to head.
B.Bend elbows and lower body until hovering a few inches above the ground.
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Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
C.Lower back down to lowest point, holding for 1 deep breath.
D.Return to your half-way point for one more hold.
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the muscles along the entire back of your body are calledthe posterior chain.)
A.Lay flat on your stomach.
Lift chest up, arching back and interlacing hands behind back.
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B.Lift hands and legs up, touching heels together.
C.Slowly move legs apart and bring them back together.
Do 20 reps.
Twister
Time for a round of twister but for the back.
Thischair posewill stretch and strengthen your back while the rotations will hit your obliques.
A.Squat into chair position with hands in prayer pose in front of chest.
The other elbow should be pointing to the ceiling.
C.Hold for three breaths, then return to center.
Repeat on the other side.
B.Lower body to the ground by bending elbows, keeping back straight.
