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The BEST 20 Minute Home Back Workout (With Dumbbells) - Grow with Jo

video description

Rating: 4.5; Vote: 2

For todays home back workout we are pulling out 2 sets of weights, a lighter and heavier set. I am using a 2lb set and a 8lbs set but you can use whatever you have available to you at home or even do the workout without weights! (the weights add an extra challenge and make your muscles grow) Make sure to take breaks when you need, and to stay hydrated! Drinking water is also very helpful for muscle growth and keeping your muscles from cramping up Take your time with the exercises. Some of them we haven't done together before so don't worry if you don't get the form 100% the very first time! A couple things to remember during this workout: keep your chest open and tall the entire workout (even when bending over, something that will help you open up your chest is thinking of a pencil being between your shoulder blades, and you want to keep it there. Squeeze your back muscles and keep your core engaged throughout. Benefits of targeting your back: - you will get stronger and your other workouts will become easier - a wider back (with muscle) will give the illusion of an hourglass shape - when you train your back properly, you are decreasing the chances of back injury - you feel extremely strong and extremely satisfied -trust me on this one - you'll see- Workout Structure: 0: 28 Warm Up: Shoulder rolls (fwd & back) Swinging arm cross overs to hug Bent over swimming arms (alternating) Pull down to shoulder external rotation Jumping Jacks 2: 52 Workout (16 BEST EXERCISES FOR BACK STRENGTH) Deadlifts Upright rows Alternating bent over rows Lateral shoulder raises Rear delt fly Tricep extensions Alternating front raises Bent over row to curl to press up Single dumbbell halo Straight arm press backs Single arm clean and press (Left) Single arm clean and press (right) Dumbbell row to hold 15: 28 Finisher Prone upper body raise 'pull downs' Swimmers Superman hold 16: 57 Cool Down Reach overs Triangle pose Downward dog Cat/cow Cobra Childs pose Workout Stats Apple Watch Setting: Functional Strength Training Calories Burned: 110 Level of Intensity: 7/10
Date: 2022-03-11

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Comments and reviews: 8

brandon
-Love these, have been having my best workouts since COVID started now that I bought them. Only criticism is that the end caps (which you rotate to change --bestgym. equipment-- the weight) stick out and can do into your thighs if you rest the dumbbells vertically on your legs. Only a minor inconvenience though. -
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Abeer
Zabardst I'm feeling it I'm following your workouts it's make me confident day by day to reduce weight love from pakistan lots of pray for you I'm 36year old I was in depression after doing your work outs I'm getting better day by day loving my self your work outs making me more activate
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Juliet
Hi Jo. I just did this amazing back workout. I feel great. I am looking forward to doing more of your workouts after work tomorrow please God. Congratulations on an amazing workout as always. Thanks always for sharing. I feel great.
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Bekky
Finished work and thought id try and get a quick workout in before the school run. Tried this one for the first time. That finisher! Damn the burn! Loved it all and feel so good knowing I achieved it -
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Lily
Thank you, Jo! This one was so much fun! I did it after a strength sesh and as a finisher + cool down, it felt amazing-
I just love back workouts, I feel so strong and flexible afterwards!
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Jill
Thank you Jo for a great and challenging strength workout. So much more fun when doing strength training with you leading us on! So excited to check out the playlist too!
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Elizabeth
Loved this one! I-m pregnant and I feel so sluggish. Definitely perked me up. I-d like to see more videos like this: body, chest, arms, etc
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lolla
Loved this workout! I am struggling to exercise due to post blood clot pain in my calf, so workouts like these are a life saver
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