Intermediate Difficulty with Beginner Modifications provided
intermediate workout

It’s time to attack your back. This quick 5 minute back workout at home is great for both men and women. Let’s go!

5 Minute Back Workout at Home Routine

Complete each exercise for 60 seconds:
Alternating Grip Bent Over Row
Straight Arm Pullbacks
Iso Overhead + Shrug
High Plank Row / from Knees
Dumbbell Reverse Fly

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute back workout this workout can be performed on its own or in combination with any of our other routines the only equipment required for today’s routine is a pair of dumbbells and the weight that you use is dependent on your fitness level you can follow along with me for the standard moose and you can follow me for some easier modifications if you’re ready to go let’s get started [Music] [Music] let us begin by picking up both of our dumbbells for the first one we’re getting started with a reverse dumbbell bent over row feet are going to be shoulder width apart let’s bend over on a 45 degree angle keeping our back straight palms are facing forward now pulling back from those elbows we’re going to regrow and return and that’s the whole move right there you’re going to work at a pace that you feel comfortable with we’re not counting any repetitions today we’re just getting in as many reps as we can in the allotted time period make sure to get a nice full range of motion all the way up all the way down staying under control throughout the whole move for your breath on this one you are going to exhale as you’re bringing your dumbbells up so exhale and inhale always exhaling on the hardest part of the move and on this rope make sure you’re pulling back on those elbows like you have a string attached to them don’t pull back on the hands but instead pulling back on those elbows your back nice and straight weight in your hips and you’re starting to feel those lats work on this first sure just one round of their ease one set of this and it’s on to the next one almost there let’s go last five seconds grind through it here four three two one zero so we’re moving right into the next one we’re going to do a straight arm pullback so in that same position bent over at 45 turn those hands around palms facing back keep those arms straight pull back under control arms go from perpendicular to the floor to pulling back squeezing those lats at the top of the move one hard-and-fast today I’m gonna burn that back out nice and under control the best you can squeeze your back up at the top and return keeping your head and line with your spine so we shouldn’t be up here like this but instead keep that head in a nice neutral position and try to stay under control both as we pull back and return last ten seconds on this one almost there come on let’s go ahead spit right and five four three two 1 & 0 excellent ok moving into the next one we’re gonna do an ISO overhead plus shrug so let’s put that right arm straight up overhead with their opposite side arm we’re going to perform a shrug bringing that shoulder to your ear and returning so this one arm is forcing that upper back your trapped to stabilize the dumbbell and meanwhile that other arm is working to perform a shrug we’re gonna go half and half on each side switch in here in ten seconds breathe through the movement I’m sure it’s starting to burn just a little bit like oh yeah barn so good here this is a short workout you can make it four three two one switch it up opposite side up and shrugging with that opposite side you need to switch your weight any time throughout today’s workout make it harder or easier feel free to do so but just keep moving that’s it it’s a great one for that upper back and your traps even a little bit of forearm work as well call that extra credit holding that arm straight come on let’s go grind through it here shrug it up let’s go for last five four three two one all right Dumbo’s probably only one dumbbell and we’re moving through the floor for the next one getting into a high plank position so one hand on the ground one hand on the dumbo and I’m gonna come up onto my feet and I’m doing the high plank for my knees sigh which one is right for you so from this position pulling back on the elbow and rowing high plank row keep those shoulders square ABS stay tight you’ll want your butt way up in the air and you don’t want it sinking nice and flat back you decide if you feel more comfortable on your feet or if you feel more comfortable on your knees whatever you do don’t stop just keep fighting through it here you are a fighter not a quitter let’s see it getting in as many as you can here we’re gonna switch sides and five four three two one opposite side now switch it up and keep it moving well goodness no rest here that’s it one or the other we can stop when we’re done we’re not stopping when it hurts come on let’s go finish strong has fit tried one wrap right into the next every repetition is giving you that much closer to your goals what brought you here today staying focused on it fighting through that burn let’s go let’s go last 10 seconds on this side how many can you get stay strong 4 3 2 1 0 all right we’re on our feet we need both dumbbells we’re doing a dumbbell reverse fly so bent over on the 45 degree angle again this time it’s a slight bend in those elbows and let’s keep that same bend throughout like we’re wrapping her arms around a tree now we’re gonna pull our arms apart squeeze the middle of our back and return again that head stays in line with your spine try on your best to control both ends of the move squeeze the middle of your back like almost like I walked up behind you put my finger in the middle of your back you’re trying to squeeze my finger with your shoulder blades this is it home stretch and said this one’s working your rear delts your rhomboids hold middle back come on keep it going how many can you get hit right here home stretch has to drive home stretch right in there with you let’s go that’s it we’re feeling that same burn whoo feelin pump let’s go not much left last 15 seconds what you got right here right here right here fighting through let’s go for five four three two one zero whoo I think it’s safe to say that workout work nice with her Aradia nice work to you nice to work to you out there has fit try thank you for joining us today if you enjoyed this workout we’d ask that you please help support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our new diet guide eating for life and please don’t forget to give this video a big sup as well as hitting that red subscribe button so you never miss another brand new workout from Hospit again thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout