Everybody’s seen that guy in the gym. You know, the one who loves to train his biceps, chest and abs? Bulging arms. Gorgeous pecs. A well-defined six-pack.
And forward sloping shoulders.
We all love to train the muscles we see in the mirror.
But what about the muscles that everybody else sees when we turn and leave the room?
Back of the body (or posterior chain) exercises not only improve how you look (think ‘posture’), done regularly they can also;
- strengthen your core
- improve shoulder and hip mobility
- decrease or eliminate lower back pain
- reduce your risk of sports-specific injuries
- burn a lot of calories (when performed at a moderate pace with heavy enough weights)
Today’s #FatblasterFriday workout features some of the best exercises for your back (and back side). Exercises that you can do at home or in a small hotel gym with just two sets of dumbbells. (Exercise balls, UGI and stability are optional).
Only 6 exercises, performed in superset format (two exercises, worked one after the other with no break in between, for 2 to 3 sets), to work your hamstrings, glutes, lower, mid- and upper-back, triceps and posterior deltoid.
Each superset combination has both a lower and an upper body move. Make sure to choose a weight that will challenge your muscles by the end of 10 repetitions! Watch the video below for explanations of the exercises and tips for making them more difficult (as you get stronger!)
‘Got Your Back’ Workout
What are your favourite exercises for your back?
And your front?
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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.