No Equipment Back

No Equipment, no problem. Try this quick back exercise blast to fit your schedule wherever you are. Perform this routine 2-3 days for the week. You may stack/combine the no equipment routines as you please to fit for your schedule.

Back

Number of sets:
- Foundational Strength: 1 set
- Muscle Enhancement: 2 sets
- Peak Performance: 3 sets

BACK EXERCISES

Supermans – 12 reps
Cactus Arms Side to Side – 12 reps each side
Reverse Snow Angels – 12 reps

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Weeks 3 & 4: Upper Body and Lower Body Splits

10 Minutes, Growth, Intermediate, ISO-FLO, Isometrics, Light, Multiple Videos, Strength, Time to Thrive in 2025, Total Body, X5 Pro

70% – 80% of your maximum effort, upper body and lower body split Day A and B.

Week 2: total body Superset

15 Minutes, Growth, Intermediate, ISO-Bow, Isometrics, Light, Strength, Time to Thrive in 2025, Total Body

Perform an isometric hold for each exercise of the circuit and then 12 slow and deliberate reps. Repeat if desired.

If you feel you want more, repeat 1 or 2 more times.

Ideally do this routine 5-6 times for the week. Listen to your body, if it needs a rest, take it.

Week 1: Fast total body Isometric Circuit

5 Minutes, Growth, Isometrics, Light, Strength, Time to Thrive in 2025, Total Body, X5 Pro

70% – 80% of your maximum effort, less than five minutes, and one quick total body workout.