So while surfing Pinterest Sunday night I found this great back strengthening workout by Women’s Health! I added a few modifications to meet my specific trouble areas (ahem mid section).
4 x 10 reps each
– Assisted Chin Up (90 lbs)
– Plank Row (10 lbs)
– Lat Pulldown (55 lbs)
– Back Dips (knees bent)
After finishing with the weight portion of this I ran/walked two miles.
Ran: 4, 3, 2 ,1 laps
Walked: 1-2 laps in between
Next time I do this workout I plan on increasing the intensity by lowering the weight on the assisted chin ups, increasing the weight on the lat pulldown to 70 lbs and do the back dips with my legs straightened.
This is a great way to tighten everything – I seriously felt like I pushed every muscle with this workout.
Side note: At my gym 12 laps = 1 mile and we kept up a pretty fast paced job the entire time to burn the maximum calories in the shortest amount of time. This workout took about 40 minutes to complete (give or take a minute).
run 6 laps
walk 2 laps
walk 2 (believe me you’ll want that second lap)
sprint 1 (run all out as fast as you can)
sprint 1 more (I used this lap to push myself as to run as fast as I could go – believe me you’ll feel rewarded once you cross that line)