Powerful 5-Minutes Back Workout At Home: Bodyweight Back Exercises

Hey FitGAG readers! Are you up for another great workout? We are going to do an intense home workout today. Even if we don’t have any equipment, we can grow stronger and bigger at home. We can still get better even in quarantine.

This 5-minute home workout can be used as a 1-round finalist to totally burn out your back muscles after a back workout. Let’s make this a world of gains! There are no limits for FitGAG readers!

Total Length: 5 Minutes

Intensity: High

Equipment: No equipment required

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Back Workout At Home

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the number of reps or take fewer breaks each time you complete this circuit.

#1 Reverse Snow Angels

Setup

  • Place your hands on your stomach, your palms facing downward.

Instruction

  1. Lift your shoulders high and extend your arms straight up.
  2. Next, raise your shoulders and bring your arms back down to the starting position.
  3. Continue to squeeze your lats and do the same thing again!

#2 Seal Push-Ups

Setup

  • Start with your lower body on a flat surface and your hands under your shoulders.

Instruction

  1. Keep your hips planted and push your upper body forward, forming a seal stretch.
  2. Keep tension in your lats and slowly return to the starting position.
  3. Repeat!

#3 Pulse Rows

Setup

  • Place your hands on your stomach and face up.

Instruction

  1. Pull your shoulders back and lift your arms off the ground.
  2. Keep this position for at least 1-2 seconds, then return to your starting position.
  3. Repeat!

#4 Reachers

Setup

  • Place your hands on your stomach, your palms facing downward.

Instruction

  1. Grab your traps and push your fingers forward.
  2. Keep this position for at least 1-2 seconds, then return to your starting position. Repeat!

#5 Supermans

Setup

  • Place your hands on your stomach, your palms facing downward.

Instruction

  1. Lift your arms and legs simultaneously off the ground while keeping your hips above the ground.
  2. Keep this position for at least 1-2 seconds, then return to your starting position. Repeat!

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