Short on time? Can’t make it do the gym? Try this do-anywhere workout to tone and sculpt your back FAST!

Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.

30 seconds Lateral Single-leg Jumps
30 seconds Band Rows
30 seconds High Knees
30 seconds Wide-grip Pulldowns
30 seconds Dumbbell or Kettlebell Swings
30 seconds Football Drill
30 seconds Plank
30 seconds Mountain Climbers
30 seconds Superman

Exercise Notes:

Lateral Single-leg Jumps – Begin with feet together. Jump laterally, pushing off with left foot and land on right foot. Then jump off the right foot and land on the left. Repeat as fast as you can!

Band Rows – Wrap a resistance band around a sturdy pole. Alternate a rowing action, pulling your arm straight back and keeping your elbow close. Squeeze in the back position before releasing.

High Knee Runs – Quickly run in place bringing your knees towards your chest.

Football Drill – Get into a squat position and run in place as fast as you can, keeping your feet low to the ground.

Mountain Climbers – Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating. Go as fast as you can while keeping your body and abs tight.

Superman – Lie facedown on a mat with arms extended straight overhead. From this position, simultaneously lift your arms and legs up toward the ceiling as high as you can, as though you were flying like Superman. Hold for a second and come back down. Repeat.