OG FIT CLUB | 18 BACK BODY WORK

Using medium weight dumbbells or bodyweight for this back body workout.

4 rounds
3 pairs of exercises
Time based

Exercises are paired up; for the first 3 rounds you do the first exercise for 40 seconds, the second one for 20 seconds. Extra challenge: for the last round do exercise 1 for 60 seconds, exercise 2 for 30 seconds. Rest 1 minute in between rounds. (Modifications are under each exercise.)

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Using medium weight dumbbells or bodyweight for this back body workout. Circuit B for ‘back’: 4 rounds 3 pairs of exercises Time based Exercises are paired up; for the first 3 rounds you do the first exercise for 40 seconds, the second one for 20 seconds. Extra challenge: for the last round do exercise 1 for 60 seconds, exercise 2 for 30 seconds. Rest 1 minute in between rounds. (Modifications are under each exercise.) B1: Single leg deadlift w/row (40) (Mod: no weight, back foot on floor) B2: Straight leg deadlift (20) (Mod: No weight) B3: Plank row + tricep kick back (40) (Mod: no weight, from knees) B4: Kneeling overhead tricep extension (20) (1 DB or 2) B5: Single leg glute bridge lifts (40) (Mod: no weight, double leg bridge) B6: Glute bridge chest press (20) (Mod: no weight) Rest 1 minute between rounds.

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B1: Single leg deadlift w/row (40)
(Mod: no weight, back foot on floor)
B2: Straight leg deadlift (20)
(Mod: No weight)

B3: Plank row + tricep kick back (40)
(Mod: no weight, from knees)
B4: Kneeling overhead tricep extension (20)
(1 DB or 2)

B5: Single leg glute bridge lifts (40)
(Mod: no weight, double leg bridge)
B6: Glute bridge chest press (20)
(Mod: no weight)

Rest 1 minute between rounds.