May 11, 2020
At Home Workout - Back & Core
Most of the time, we are so focused on what we can see right in front of us that we neglect things that we cannot directly see. I feel like everyone, myself included, wants those 6-pack abs and those gorgeous legs, and the back is often ignored. I have to be honest, I LOVE a beautiful back. I really do. You see actresses and singers walking the red carpet with dresses that emphasize their well defined traps and lats, just gorgeous.
Not only is working your back ascetically pleasing, but it can help improve your posture, help stabilize your shoulder joints to help improve your bench press, help prevent injuries that a weak back might cause and ensure that your entire body works smoothly, both during daily movements and exercise. This is a quick 30-minute circuit that I like to do once or twice a week. Its great because it does not take up too much time, you can do it at home or when traveling, it only requires a set of dumbbells and take up very little space. Each set of two exercises flows right into the other and each single exercise is performed 12 times. The entire circuit is completed three times through. Challenge yourself each time by adding additional weight to each round or adding reps. Here we go.
Bent Over Row - right into - Reverse Fly
Bend forward about 45 degrees with a slight bend both knees, remembering to keep a flat back and core tight.
Extend your arms so they are straight out in front of you. Pull the dumbbells straight up to the sides of your chest, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed out and up. Don't arch your back, core tight.
Slowly lower the weights back to the starting position to complete one rep.
Next, go straight into a reverse fly from this position.
Lift both arms out wide and to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
Then, with control, lower the dumbbells back toward the ground. This completes one rep.
Repeat this set of two exercises 12 times for this round.
Upright Row - right into - Front Raise
Stand with your feet hip distance apart, holding a dumbbell in each hand down straight in front of you. Your closed palms should be facing your body. Your shoulders should be over your pelvis, your knees slightly bent..
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides, like your elbows have puppet strings attached and are bring pulled straight up.
Slowly lower them to the starting position. This counts as one rep.
Next, go straight into a front raise from this position.
Without bending your elbows, raise your arms straight up in front of body until they are shoulder-level.
Lower the dumbbells back down to start. That's one rep.
Repeat this set of two exercises 12 times for this round.
Superman - right into - Weighted Press
Lie face down on the ground or a mat, with your legs straight and your arms outstretched in front of you, holding two light weights.
Raise both your arms and legs at the same time so that they are a few inches off the floor, forming a bowl shape with your body.
Hold this position for a few seconds and then go straight into the weighted press.
Pull your elbows backwards and squeeze your shoulder blades together, like your trying to hold a penny between them. Do not let your arms drop to the ground.
Return your arms out straight in a controlled movement and then rest your arms and legs together back to the ground.
Repeat this set of two exercises 12 times for this round.
Right to Left Hip Dips followed by Marching Glute Bridges
From an elbow plank position, slowly rotate the spine to lower your left hip to just above the floor, a few inches from the ground. Twist to return to elbow plank.
Now lower the right hip toward the floor. This counts as one rep.
Repeat this exercises for 12 reps.
Roll onto your back with feet about 12 inches from your body and hands by your sides. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. This completes one rep.
Repeat this exercises for 12 reps.
Repeat the entire circuit, from the beginning set, for 3 rounds. If this is the end of our third round, congrats you are done! Great job!
Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.
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