BodyRock Meet Me at the Bar Series: Back

For this series, you will need the BodyRock HIIT Bar and weight set to complete the 5 workouts in the series. What the series consists of: Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order. What to do: Complete 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets. This part focuses on total back toning using both your Hiit Bar and your weight plates. Classic Bent Over Row Sia (22 of 50) Sia (21 of 50)
  • Holding your bar, bend your knees slightly and bring your torso forward, by bending at the waist.
  • Now, while keeping the torso still, breathe out and lift the bar to you.
  • Then inhale and slowly lower the bar back to the starting position.
  • Repeat for the recommended amount of repetitions.
Bent Over One Arm T-Bar Row Sia (23 of 50) Sia (24 of 50)
  • Put weight on one of the ends of your Hiit bar. You may leave the other end bare, if you wish.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee.
  • Pull the bar straight up  until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement.
  • Slowly lower the bar to the starting position without allowing the plates to touch the floor.
  • Repeat for the recommended amount of repetitions and switch arms.
Standing Military Press Sia (25 of 50) Sia (26 of 50)
  • Start by holding the bar chest high, with a good grip.
  • Slightly bend the knees and place the bar on your collar bone. Lift the bar up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.
Reverse Flys Sia (27 of 50) Sia (28 of 50)
  • To begin, stand straight up, having a weighted plate in each hand with the palms facing each other.
  • Extend the arms in front of you, keeping your legs stationary.
  • Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.
  • Slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
Bent Arm Barbell Pullovers Sia (29 of 50) Sia (30 of 50)
  • Lie on a bench with the Hiit bar using a shoulder grip width.
  • Hold the bar straight over your chest with a bend in your arms.
  • While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the bar back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat.
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