Thursday 01 December 2022

Workout Plan: Back It Up

Purpose: To build and strengthen back muscles, improve core stability and increase overall endurance.

Warm Up:

2 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 5 scap retractions
  • 10 kettlebell swings
  • 5 squats

Part A: Back It Up

Measure: Time (Speed)

3 x 13min AMRAPs:


  • 12 T-bar rows (build to heavy)
  • 20 gorilla rows (kettlebell exercise targeting back and shoulder muscles)
  • 10/10 standing oblique twists (core exercise)


  • 12 calories on the rowing machine (or any cardio machine)
  • 8/8 1-arm kettlebell swings (kettlebell exercise targeting back, shoulder, and leg muscles)
  • 30-second plank (core exercise)


  • 10 dumbbell side raises (shoulder exercise)
  • 20 Russian twists (core exercise)
  • 10 pike push-ups (compound exercise targeting chest, triceps, and shoulders)

Muscle Groups:

  • Back muscles: T-bar rows, gorilla rows, and 1-arm kettlebell swings target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Standing oblique twists, planks, Russian twists, and pike push-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders and triceps: Dumbbell side raises and pike push-ups engage the shoulder and triceps muscles.

This workout plan targets back muscles, improves core stability, and increases overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back, shoulders, and core. It is an ideal workout plan for individuals who are looking to build strength in their back muscles and improve their overall fitness.

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