Hey, guys! Jeff Cavaliere from www.athleanx.com,
back with a really good back workout for you. I’d like to call it my back to back “Back
attack” workout. What I’m gonna do here is pair up two of these exercises, perform Back
to Back, perform four sets of those with one minute in between, ok? So four rounds of this
pair, one minute in between, then head to the second pair of exercises, ok? Now I’m
not gonna explain these things. I’m gonna keep it up here. You guys can pause it, look
at this, read it, go back, but I know you like it for me to get right into the action.
So let’s get started right here with what I call my “twisting pull-up”. So what I’m
gonna do is grab the pull-up bar here. Now traditional pull-up. I twist first, I twist
second, I come up third. I lower myself down, twist, twist, up. I’m kind of tying the obliques
when I do that… Twist, twist, up. OK? Do these to failure.
[pause] And up, ok? Right from there, failure, to
my next one called the ” Physioball pull-over crunch”.
[pause] Get a dumbbell. I’m on top of the physioball.
I’m gonna do a a regular dumbbell pull-over. Back. Up. Little crunch. Arms straight. Pull.
About 12. [pause]
OK. So we’re going a minute rest after that, four rounds of that, then moving on to our
next series here. Next one. Now I know you guys are gonna say that this is not a back
exercise. Yeah, it is. Watch what we do. So “thumbs up” push-up. Hands are gonna be in
this position here. Not down. When we work down, we cross the chest. So thumbs up, try
to get to the back of our hands. A martial arts move is kinda tough, but we can all do
a thumbs up. So thumbs are on the ground like this. Down in a push-up position. Push-up.
Gonna failure on those. So we’re gonna run up over to what I call my “dumbbell side lunge
and row”. So you all see the dumbbell row. Let’s get the lower body involved. Let’s get
a little more upturn angles, so you can see. You slide across, come up and pull. Slide,
up and pull. [pause]
OK, I’ll turn. Slide, up and pull. [pause]
One more time from this side. I’ll switch arms. Across the body. Pull.
[pause] It works your lower back just by having to
hold your posture. So guys, that’s it. Basically, you’ve got four exercises, four rounds of
each pair and that’s really all you have to do. I mean, working your back can be a tough
thing. Some guys don’t like it, cause they can’t see it. But when you’re walking around
in your clothes, at the beach, whatever, everyone’s gonna see your back, everyone that you walk
past. So it’s equally important. Guys, if you haven’t already, get yourselves the ATHLEAN-X
training system. You want workouts like this, detailed step by step, rip by rip, for 90
days, that completely transform your body and do something that you probably never thought
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the fat. 90 days of meal plans. The ATHLEAN-X System is the most comprehensive, complete
training system that will guarantee to get you results in the shortest amount of time
possible. Head over to www.athleanx.com and if you haven’t already guys, subscribe to
the channel. You all wanna get more workouts like this. I hear you guys. I’m coming up
with more stuff. Shoulders are up next. Till then, stay strong and I’ll see you guys in
a few days.