30 MIN STRONG BACK & CORE WORKOUT | No Repeat | With Weights

STRONG BACK & CORE -Blast back fat and tone your tummy with this 30 minute workout designed to target your back and core.

You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level

There is 1 circuit to complete. 45 secs work/15 secs rest

1️⃣Deadlift
2️⃣Standing Ab Rotation
3️⃣Good Morning
4️⃣DB Side Bend (L) Side
5️⃣Single Arm DB Row to Curl  (L) Side
6️⃣DB Side Bend (R) Side
7️⃣Single Arm DB Row to Curl (R) Side
8️⃣DB Woodchop
9️⃣Bentover Row to Back Extension
🔟DB Knee to Elbow Crunch
⏸DB Press & Twist
1️⃣DB Knee to Elbow Crunch
2️⃣DB Bear DB Pull Through
3️⃣DB 1 1/2 Pullover
4️⃣Single Leg V Situp  (L) Side
5️⃣DB Russian Twist
6️⃣Single Leg V Situp (R) Side
7️⃣DB Renegade Row Rotation
8️⃣Floor Superman
9️⃣Extended Reverse Crunch
🔟DB Fly to kick back
⏸DB Windmill  (L) Side
1️⃣DB Skier Swing
2️⃣DB Windmill (R) Side
3️⃣DB Bentover Row to Sprawl
Tabata Finisher x 4 Rounds
20 sec Plank Punch + 10 sec Hold
*Workout Complete 🔥Burn 212 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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