{"id":58605,"date":"2023-12-11T00:00:00","date_gmt":"2023-12-10T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-back-strength-workout\/"},"modified":"2023-12-11T00:00:00","modified_gmt":"2023-12-10T23:00:00","slug":"20-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-back-strength-workout\/","title":{"rendered":"Workout of the week:\u00a020-min back strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ back strength workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Resistance band, lat pull-down machine, barbell & dumbbells<\/p>\n\n\n\n

<\/div>\n\n\n\n

Ever wonder how Santa manages to carry that big bag of gifts effortlessly? The answer is simple: he’s got a strong back.<\/strong> This Christmas, if you want to make decorating the tree feel like a breeze and carrying around those heavy shopping bags seem like a piece of cake, then it’s time to get your back in shape. <\/p>\n\n\n\n

This back strength workout <\/strong>will help you be in top shape for the holidays. It has 4 exercises with 12 reps each. <\/strong>Since it’s a strength-driven workout, you’ll have 1-minute to rest between exercises<\/strong>. You must complete 4 rounds<\/strong>, which should take you around 20 minutes<\/strong> to finish. <\/p>\n\n\n\n

    \n
  1. Resistance band pull-apart<\/li>\n\n\n\n
  2. Lat pull-down<\/li>\n\n\n\n
  3. Barbell bent over row<\/li>\n\n\n\n
  4. Superman lat pull<\/li>\n<\/ol>\n\n\n\n

    Let’s strengthen that back!<\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 12 reps each <\/li>\n\n\n\n
    • 1-min rest between exercises<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • Equipment: Resistance band, lat pull-down machine, barbell & dumbbells<\/li>\n\n\n\n
    • Duration: 20 minutes<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – RESISTANCE BAND PULL-APART<\/h3>\n\n\n\n

      12 reps <\/strong><\/p>\n\n\n\n

        \n
      • Stand up straight on a light resistance band with your feet shoulder-width apart. <\/li>\n\n\n\n
      • Have your elbows slightly bent and to your sides. This is the starting position. <\/li>\n\n\n\n
      • Slowly raise your arms towards shoulder height, followed by pulling them apart as indicated in the video.<\/li>\n\n\n\n
      • Hold the position for a moment and slowly rewind the movement to the starting position.<\/li>\n<\/ul>\n\n\n\n