I have been struggling with back fat. I was trying to spot train, isolating back muscles only. It was ineffective, so I found compound exercises that target larger muscle groups, essentially training the whole body but with the most impact on the back.
Before I go on, this is a 30 day challenge, but to be done every other day because I don’t recommend working the same muscle group for consecutive days. Overall, this challenge will last 45 days with one rest day between workouts. The workouts in this challenge all involve bodyweight and can be done either at home or in a gym.
PLEASE NOTE: YOU CANNOT OUT-TRAIN A BAD DIET. This challenge will be a waste of time if you do it without practicing healthy eating habits.
I am not an expert, just a fitness lover.
The Challenge
Day 1
Cardio 5-10min
Reverse snow angels: 3 sets of 5 reps
Dolphin kick: 3 of 5
Superman: 3 of 5
Day 2
Cardio 5-10min
Standing fire hydrant: 15 reps on each leg
Inchworm to grasshopper: 2 of 4
Bridges: 3 of 5. Hold position for 30 secondtimes
Day 3
Cardio 5-10min
Flying passé: 3 of 10 on each side
Pilates press: 2 of 10 on each side
Booty blaster: 3 of 20
Day 4
Cardio 5-10min
Atomic burpee: 3 of 5
Twister: 2 of 4
Reverse snow angels: 3 of 5
Day 5
Cardio 5-10min
Reverse planks: 3 sets with 30 second hold
Nose & toes against wall: 3 sets with 20 second hold
Superman: 3 of 5
Day 6
Cardio 5-10min
Standing fire hydrant: 15 reps on each leg
Pilates press: 2 of 10 on each side
Flying passé: 3 of 10 on each side
Day 7
Cardio 5-10min
Dolphin kick: 3 of 5
Reverse snow angels: 3 of 5
Superman: 3 of 5
Day 8
Cardio 5-10min
Atomic burpee: 3 of 5
Twister: 2 of 4
Inchworm to grasshopper: 2 of 10
Day 9
Cardio 5-10min
Bridges: 3 of 5. With 30 second hold
Booty blaster: 3 of 20
Pilates press: 2 of 10 each side
Day 10
Cardio 5-10min
Reverse planks: 3 sets 30 second hold
Nose & toes against wall: 3 sets 20 second hold
Dolphin kick: 3 of 5
Do this 10-day cycle 2 more times (a total of 3 times= 30days)
WORKOUT GUIDE
Reverse Snow Angels
Dolphin Kick
Inchworm to Grasshopper
Flying Passe
Get into a side plank position, using one arm to hold yourself up with your other arm bent at your hip.
Bend the leg that’s closest to the ground and bring it straight out behind you, rotating your hips.Bring your leg back in.
Pilates Press
Booty Blaster
Atomic Burpee
Traditional burpee except you start in a sit up position Instead of going back down, jump up and do a burpee
Twister
Reverse Planks
Nose & Toes Against Wall
