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3 Workouts to Strengthen Your Back and Core

December 26, 2013 2 min read

Recently I saw a couple of comments on the BodyRock.tv Facebook page asking about modifications of certain exercises for those that suffer with low back pain. Let me tell you my story.... In 2008, I went to bed as I usually do on any other ordinary day and woke up with excruciating low back pain. My pain was so bad I had to have someone drive me to urgent care. After an examination, a lot of pain medications, and an MRI, it was discovered that I had somehow torn the annulus on one disk (the lining that surrounds your spinal disks) which herniated as a result and I also had a second disk that was herniated. The doctors to this day have not been able to figure out what caused the annular tear (usually is is caused by something traumatic like a car accident) and I have tried virtually everything to relieve my back pain without success in most cases. I've done physical therapy, steroidal spinal injections, pain and anti-inflammatory medications, chiropractic care, massage, and even yoga (I'm sure there are therapies I've tried that I'm forgetting to mention). There is one thing that does seem to help my back pain and that is exercise. I had to start off very slow, mostly just walking every day to loosen things up. Then, once my back pain had subsided a bit I  began working on strengthening the muscles.  Below are the exercises I find most helpful, compiled into three workouts. If you currently suffer from back pain, make sure you check with your doctor first to see if these exercises are right for you as every case of back pain is different.  If you don't have any back issues, these exercises can help prevent future back issues from arising. For all three workouts you will need your Gymboss interval timer.

Back Workout #1

Set your Gymboss timer to:

16 rounds 45 seconds work 15 seconds rest


High knees Weighted bridge Superman planks Side Planks with reach

Back Workout #2

Set your Gymboss timer to:

16 rounds 45 seconds work 15 seconds rest


High knees Lunge Plank Dead-lift

Back Workout #3

Set your Gymboss timer to:

16 rounds 45 seconds work 15 seconds rest


High knees Front squat (weight loaded in front of you) Bent over row Wood-chop   Are you ready to Hiit It? Click the image below to sign up for our NEW 30 Day Challenge!   signup2

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