Intense 5-Minute at Home Back Workout | How to Build a Bigger Back!

By
Mike Kenler
July 22, 2021

Intense 5-Minute at Home Back Workout — Bodyweight Only!

Hey Aliens! Are you ready for another killer workout? Today, we are going to go through an intense at home back workout. Without equipment, we can still grow a bigger, stronger back at home. Even in quarantine, we can get better every single day.

This 5 minute home routine can be performed as an intense 1-round finisher after your back workout to completely burnout the back muscles. Let’s get them gains out of this world! No limits Aliens!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Reverse Snow Angels 

Setup:

a) Lie on your stomach with your hands above your head and your palms facing down.

Action:

a) Pick your shoulders up to lift your arms up and then down to the side of your body with your palms now facing up.

b) Then, lift your shoulders up again and bring your arms back to the starting position following the same rotation of hand positioning.

c) Keep squeezing your lats hard and repeat!


2. Seal Push-Ups

Setup:

a) Begin with your lower body on the ground and your hands underneath your shoulders.

Action:

a) With your hips staying planted, push your upper body backward and upward forming the upright position of a seal stretch.

b) While keeping tension in your lats, slowly come back down to the starting position.

c) Repeat!

3. Pulse Rows

Setup:

a) Lie on your stomach with your hands by your sides and your palms facing up.

Action:

a) Retract your shoulder blades and squeeze your lats to lift your shoulders off the ground,bringing your arms up and back.

b) Hold in this position for 1-2 seconds and return to the starting position.

c) Repeat!

4. Reachers

Setup:

a) Lie on your stomach with your hands above your head and your palms facing down.

Action:

a) Squeeze your traps to reach your hands forward.

b) Hold in this position for 1-2 seconds and return to the starting position. Repeat!

5. Supermans

Setup:

a) Lie on your stomach with your hands above your head and your palms facing down.

Action:

a) Simultaneously lift your arms and legs off the ground while keeping your hips on the ground.

b) Hold in this position for 1-2 seconds and return to the starting position. Repeat!


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies