Are you ready to have your best back ever? Week three of our Beach Body Challenge consists of back blasting exercises that promote better posture, strengthen the shoulders, and tone the chest and core muscles.
Here’s how it works: If you want to trim down back bulge, you must keep resistance and cardio training consistent. Monday, Wednesday and Friday, practice the following circuit 3-5 times, with little rest in between rounds. Tuesday and Thursday, chisel your abs and lean your legs with week one and two of our monthlong series. The following workout requires kettlebells (can be substituted with free weights), and a medicine ball.
Warmup: 10 Supermans
Ball Slams. Ball slams are jam packed with cardio and torso-toning magic. Choose a weight that is challenging lift, yet light enough to keep a quick pace. Remember to concentrate on your core muscles by crunching down with your abs for each throw. To prevent injury, always test how high the medicine ball bounces prior to throwing.
➢ Hold the ball with both hands and stand with your feet hip-width apart.
➢ Bring the ball overhead and quickly slam it to the ground.
➢ Hinge back at the hips to lower into a squat position. Pick up the ball, push through your heels and repeat 12-15 times.
Kettlebell Rows. Combine bent-over rows with a kick-butt cardio routine to increase overall strength and stability.
➢ Grab two kettlebells (or free weights), and stand with your feet shoulder-width apart.
➢ Keep your arms extended and straight, as you hinge back at the hips. Lower your upper body until your chest is slightly higher than parallel to the floor (around a 45 degree angle).
➢ Keeping your core tight, pull your elbows up and squeeze the shoulder blades at the top. Avoid swinging, or rocking the body, as the arms are the only body part moving during this exercise.
➢ Slowly lower the weights back down to the starting stance. Repeat 10-12 times.
Mountain Climbers. This compound, dynamic exercise is effective in burning calories, increasing joint mobility, and improving cardiovascular health.
➢ Get into a plank position with both hands positioned below the shoulders and the body forming a straight line from head to heels.
➢ Quickly alternate the knees toward the chest. Avoid elevating, or dropping, the hips during this exercise.
➢ Continue driving the knees forward for 12-15 repetitions. If you feel like your form is faltering, slow down - there is no award for finishing fast.
When you’re done, give yourself a pat on that beautifully toned back.
To learn more about personal training options and Ashley's new virtual workout program, which can be done from the comfort of your home, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.