by Justin Zabinski
It’s time to make wise diet and exercise choices to eradicate excess calories stored after feasting away while watching copious amounts of holiday movies with friends and family over the break!
Below you will find the Welcome “Back” Workout. Specifically tailored to strengthen the back, these exercises can help improve posture and mitigate excessive strain we might put on our spines due to extensive time working with computers, sitting in class, or completing homework.
Warm up the back with a foam roller or without one via leg extension and back twists stretches (5-10 secs each stretch) before doing these exercises. Also, rest for 45-90 seconds between each set.
Renegade Rows – 4 sets of 16 reps by alternating arms/8 reps each arm (added challenge: a push-up in between reps). Make sure to keep arms tight along your torso.
Kettle bell Deadlifts – 4 sets of 12 reps. Choose a kettlebell that isn’t too heavy to pick up with both arms. Controlled form is vital for the deadlift.
Lat Pulldowns – 4 sets of 10-12 reps. Make sure to keep your body slightly angled (~30 degrees from sitting straight-up) to properly perform the lat pulldown.
Supermans – 4 sets of 12-15 reps. Make sure to hold for 2 seconds each rep. No weights necessary.
Standing Chair Rows – 4 sets of 12 reps. Make sure to be in a chair where your legs are bent 90 degrees.
Oblique Raises – 4 sets of 12-15 reps each side. You can either use a kettlebell or a dumbbell.
Please make sure to stretch the back either with a foam roller or with the aforementioned stretches for at least 30 seconds each. Also, enjoy the Hits from 2015 Mix along with this workout!
Justin Zabinski is a BMN master’s candidate and a personal trainer who enjoys DJing. His main aspiration is to become a leader in developing nutrition and exercise regimens for professional athletes.