25 Min At-Home Back Blaster Workout (Kettlebell, Bands, and Mace)

A meaty, strong back is the sign of a truly strong body. Without a strong back, you will have serious limitations with pretty much every other major muscle group you train. Think about it, how can you squat or deadlift without a strong back? How can you bench press safely without a strong back? You can’t! Your back stabilizes the most important area of your body, your spine! Not to mention, your shoulders! Plus, a strong, well defined back just looks fantastic.

Now that we’ve gotten that off our chest (better yet, our back), let’s get into the workout of the day. Needless to say, it’s a back workout!

This back workout is brought to you by Scott Viala of Viala Training. It’s 25 minutes in total (video shows 28 minutes because Scott starts by breaking down the workout for you which includes a demonstration/movement prep).

Muscles Worked: This workout is going to target all the major muscles and smaller muscles of your back.

Goal: Build Muscle, Strength & Endurance in your entire back.

Equipment Needed:
- Kettlebell: https://www.setforset.com/products/ke...
- Resistance Band: https://www.setforset.com/products/po...
- Steel Mace: https://www.setforset.com/products/st...

If you don’t have these equipment, get them! You won’t regret it. Especially if you train at home. We have tons of full length follow along workouts already and more to come using these training tools.

Workout details:

Superset #1 (3 sets):
- KB Staggered Stance Back Row x 10 reps each side
- Resistance Band Pull Apart x 15 reps

Superset #2 (3 sets):
- Steel Mace Back Row to Good Morning x 10 reps each side
- Resistance Band High Pull x 12 reps

Superset #3 (3 sets):
- Kettlebell Alternating Back Row x 10 reps each side
- Resistance Band Single Arm Row x 10 reps each side

Complete each superset before moving onto the next. If you need to pause the video to take more rest between sets or supersets, feel free to do so. Just give it your all!

If you like this workout, leave us a comment below, like the video, subscribe, etc etc you know the whole spiel. We appreciate the support!

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Resistance Band Training Guide: https://www.setforset.com/products/re...

Kettlebell Training Guide: https://www.setforset.com/products/ke...

Steel Mace Training Guide: https://www.setforset.com/products/st...