Go For It

Moderate Workout

Go For It

Moderate Duration 13 minutes

Target Areas: Back

Equipment: Stability Ball, Dumbbells, Resistance Bands

Do this workout

Added By
Dave Oelkers

Public

Tags

Home Gym Workouts Back Workouts Exercise Ball Workouts Dumbbell Workouts Resistance Band Workouts

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

THERABAND Exercise Ball

THERABAND Exercise Ball

Quickdraw Adjustable Dumbbells

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Resistance Bands

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Pull Up Assistance Bands for Working Out

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

Show More

Exercises

Set 1: 1 round

Ball Back Extensions

Ball Back Extensions

45 seconds

15 seconds

Set 2: 1 round

Ball Back Extensions

Ball Back Extensions

45 seconds

15 seconds

Set 3: 1 round

Ball Back Extensions

Ball Back Extensions

45 seconds

15 seconds

Set 4: 1 round

20 seconds

Set 5: 1 round

Bent Over Alternating Flys

Bent Over Alternating Flys

45 seconds

15 seconds

45 seconds

15 seconds

Set 6: 1 round

Squat and Row with Band

Squat and Row with Band

45 seconds

Left Downward Woodchop with Band

Left Downward Woodchop with Band

30 seconds

Right Downward Woodchop with Band

Right Downward Woodchop with Band

30 seconds

30 seconds

Set 7: 1 round

Squat and Row with Band

Squat and Row with Band

45 seconds

Left Upward Woodchop with Band

Left Upward Woodchop with Band

30 seconds

Right Upward Woodchop with Band

Right Upward Woodchop with Band

30 seconds

30 seconds

Set 8: 1 round

Squat and Row with Band

Squat and Row with Band

45 seconds

Torso Twist with Band

Torso Twist with Band

30 seconds

Torso Twist with Band

Torso Twist with Band

30 seconds

30 seconds

Set 9: 1 round

Reps until failure

Download Workout Trainer by Skimble to do this workout on your iPad, iPhone, or Android device!

Download Workout Trainer from Google Play.

Related Workouts

Back

Moderate

12 mins

Back

Stability Ball, Barbell

Back Work

Moderate

4 mins

Back

Stability Ball, Pull Up Bar

Back

Moderate

6 mins

Back

Dumbbell, Stability Ball

Back

Intense

8 mins

Back

Stability Ball, Barbell, BOSU, Dumbbells, Bench, Kettlebells

Back

Moderate

110 secs

Back

Stability Ball, Strength Machine, Barbell

Back

Moderate

6 mins

Back

Stability Ball, Barbell, Strength Machine, Dumbbell

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

Circuit Workout 7

Circuit Workout 7

27 minutes, Intense

New Upper/Core Workout

New Upper/Core Workout

45 mins 40 secs, Moderate

Siphiwe Swim Strength Training Short Form C

Siphiwe Swim Strength Training Short Form C

28 minutes, Intense

MF 300: Upper Body Finale

MF 300: Upper Body Finale

6 minutes, Intense

33 mins 15 secs, Moderate

Back and biceps, 50+, Mo 3

Back and biceps, 50+, Mo 3

33 mins 39 secs, Moderate

Workout Categories