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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Workout Categories

Weeks 5 – 7: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 5 – 7: Chest/Tri, Back/Bi and Lower Body Splits

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

Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.

Weeks 3 & 4: Upper Body and Lower Body Splits

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

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.