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Back Strength Gym Workout

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This Back Strength Gym Workout features a combination of 6 strength and HIIT sequences to activate the core and back muscles while stoking the embers of your metabolism. 

Grab a water bottle and hit the gym to get your sweat on with this 25-minute back strength gym workout!

Quick Stats:

  • Equipment Needed: Gym and Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

McGill Crunch (5 per side)
Thoracic Extension (10 reps)
Squat Inner Toe Touch (10 reps)

Strength Sequence (x4)

Dumbbell Deadlift (8 reps)
Assisted Chin-Up (10 reps)

Circuit Sequence (x3)

Dumbbell Bent Over Row (8 reps)
EZ Bar Bicep Curl (8 reps)
Basic Crunch (8 reps)
High Incline Treadmill Run (30 seconds)

Cool Down Sequence (x1)

Step Mill (3 minutes)
Foam Roll (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

McGill Crunch (5 per side)

McGill Crunch

Thoracic Extension (10 reps)

Thoracic Extensions

Squat Inner Toe Touch (10 reps)

Squat Inner Toe Touches

Strength Sequence (x4)

Dumbbell Deadlift (8 reps)

Dumbbell Deadlift

Assisted Chin-Up (10 reps)

Assisted Chin-Up

Circuit Sequence (x3)

Dumbbell Bent Over Row (8 reps)

Dumbbell Bent Over Row

EZ Bar Bicep Curl (8 reps)

EZ Bar Bicep Curl

Basic Crunch (8 reps)

Basic Crunch

High Incline Treadmill Run (30 seconds)

High Incline Treadmill Run

Cool Down Sequence (x1)

Step Mill (3 minutes)

Step Mill

Foam Roll (2 minutes)

Foam Roll

Written by the Nutriology Fitness Team

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