The Best Build Back Workout

The Best Build Back Workout

Time to get RIPPED guys! This 10 MIN Build Back Workout is definitely a classic! Get ready to tone your Back Muscles while getting rid of those back fat rolls in 30 days!

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Total-Body Benefits of The Best Build Back Workout

Positivity and feeling those Positive Vibes : Positivity means thinking in an optimistic way, looking for solutions, expecting good results, success, focusing and making life happier. It is a happy and worry-free state of mind, which looks at the bright side of life. It really is all about having a Positive Frame of Mind. Physical activity, whether it is exercise or gentle movement, will have a positive effect on your emotional well-being. It has been scientifically proven that exercising daily makes you happier and this happens through commitment, sweat and fatigue that lead to your own personal sense of  achievement of a great goal.

Every time you exercise, the human body produces serotonin, a neurotransmitter commonly known as the hormone of happiness. Exercise is the key to a healthy mental approach to life. For a beginner, the first steps in the world of exercise can be difficult and at the beginning the exercise will feel  more like work than fun. As soon as you reach that state of form, the exercise will not only be tolerated but you will really begin to enjoy the benefits it brings and will really learn to depend on it!

Regular exercise brings significant changes to the body, metabolism, heart and especially to your spirit. Research shows that the psychological benefit of  exercise can help anxiety disorders and clinical depression. 

Quick Ways to Boost Your Good Vibes...

  • Ask Yourself - Do I Think Positively?
  • Strengthen your memory for Positive Information
  • Stop minimizing your successes
  • Strengthen your brain's ability to work with Positive Information
  • Pay attention to the Positive things in your life
  • Practice Gratitude

'When you look at things differently, the things you look at will change.'

Energy : Exercise increases your level of endorphins, which are natural mood lifters. Exercise helps by getting your sleep patterns back to normal. We know getting enough sleep can protect the brain from damage and having a high quality sleep will make you feel more refreshed during the day.. Exercise gives you a focused activity that can help you feel a sense of accomplishment. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins, is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina. This enables you to have greater endurance throughout the day. Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level. When it's easier to do your daily activities, you'll have energy left over and you will not feel so tired when the work is done. Endorphins are our body's natural hormones that get released when we are doing something that requires a burst of energy — they are the things that make us perform and make us move. Exercise tends to increase those levels that contribute to the feeling of euphoria and happiness!

We can help you with this on the 5 Day Better You Program

The Best Build Back Workout - What are we doing in today's workout?!

Every single rep makes a difference to what you are feeling every single day!

Bent Over Row : With your feet apart, hip distance wide and with two weights in your hands, you are ready to start! Bend and hinge forward, squeezing your elbows out to the side and pulling your arms up and down. Squeeze your back in together from each side and lean forward, staying strong and without arching your back. This will really help tone your muscles up. It will also help you create energy and those all important positive vibes! Lift up through your chest and sink your feet back into the ground. When you put the weights down, hinge back and gently place the weights down on the ground.

Squat to High Pull : Your elbows need to touch the top of your thighs and then squat with the two weights firmly in your hands. Push your arms up to the sky and squeeze. Then squat down and push up again. Tuck your hips in and push your knees out to the side. Hold that position nice and strong. Squeeze, extend and tap those elbows to get the ultimate results! Tap your elbows, push up again and go down. Drop your weights down gently to the ground with a nice straight back. Breathe in and exhale out.

Scarecrow Extension : Use your elbows to create those scarecrow extensions! With two weights, position your feet wide and hip distance apart. Take your weights out to the side and bring back in again. Squeeze your glutes to protect your lower back and pull your core in tight. Move out and tap back in, tuck your belly button in and keep your back steady and stay in a stable and steady position. Always make sure you are challenging yourself and that you are constantly trying to improve and get even better results!

Elbow Out Squeezes : Go down onto your knees and push the weights up to the sky. For the first set of reps have your right leg out in front and repeat for the second set with your left leg out in front of your body. Bring the weights up and down, doing little pulses as you move. Keep your elbows at 90 degrees and your weights up high! Squeeze your glutes in nice and tight and breathe, keeping your elbows in the same line. Bring them up a bit higher and think about your back and your shoulders always doing the pulses. It is not your hands doing the pulses for this exercise! Keep your core engaged nice and tight and keeping your balance at the same time. The Burn is Kicking In!

Superman's Single Pull : Go down onto the ground making front extensions using slightly lighter weights. Lie on your tummy and take your arms out to the side into a Superman Pull! Squeeze your arm in towards your waist using your back. Squeeze your shoulders and squeeze those elbows in tight. Create gentle, slow repetitive movements with your arm. Extend forward and pull back. For the second set use your other arm. Try and make that second set even better, push harder and give more effort!

Front Extensions : Use heavier weights for this final exercise. Move onto your knees and lean back slightly. Use your arms to support your back and body. With the two weights move your arms out in front of you and up and down. Pull your core in tight. Keep on going! Push yourself that little bit further each and every day!

'It's the Action that Makes Change!'

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! 


Another great workout to try is my Strength Training Upper Body Workout! A great routine to help you gain some lean upper body muscles. Using weights this 10 minute workout lets you target those tough upper body areas - Arms, Chest, Back & Shoulders!

Leave your comments below, let me know what workouts you want to see next!




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