Today's workout is focused on targeting the back - a part of the body that tends to get ignored a lot when it comes to training.
3 Rounds: 50 sec work | 10 sec rest
Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground. Create a straight, strong line from head to toes – a plank
, if you will
2. Bent Over Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position.
3. Single Arm Row
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. If you do not have a bench, support yourself on the opposite knee. Use the left hand to pick up the weight on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the weight; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
4. Inverted Row
Pronated Grip. Same grip as for Pull-ups: palms facing away from your body. Elbows Tucked. Not parallel to your torso. Lead with Your Chest. Not with your stomach or head. Touch Your Lower Chest. Squeeze Your Shoulder-blades.