A significant number of office workers today are stuck in their desks, glued to computers, and idling those muscles while sitting carelessly and slouched. Are you one of them that are struggling to bend those backs again for a bodyweight workout? Pete Williams suggests you spare only 20 minutes of each day for a bodyweight back workout.
The author claims his “eight-exercise, two-set circuit” should be the best bodyweight workout for your back. If you want to see his suggestion work for you, take a peak of what’s he’s saying here.
8 Bodyweight Back Exercises
Williams lists down eight exercises to comprise his bodyweight back workout. Here are they:
- Cat/Cow
- Half Locust
- Backward Lunge With Twist
- Hand Walks
- One-Arm, One-Leg Plank
- Floor Ys
- Pull-Ups
- Push-Ups
I suggest you learn each bodyweight exercise first before trying the full workout.
A 20-Minute Bodyweight Back Workout
The author does not mention how to divide your free 20 minutes among all eight, but he recommends “2 sets of 10 reps” for each.
To me, if we take 30-second resting periods in between exercises and have 8 of such periods¾including the last 30 seconds of the 20-minute bodyweight back workout¾that already makes 4 minutes. You have 16 more minutes purely for the body weight exercises.
Spend 2 minutes for each exercise above, and you’ll have 1 minute for each 10-rep set. That’s 6 seconds for each complete move. It’s a period that’s either too long or too short depending on your level. Well, you can always crowd more reps if you want a higher level of intensity, or just stick to the pace if you’re still beginning.
How To Perform
I’m sure you’re familiar with some of the eight bodyweight back exercises above. Now if you’re wondering what a cat/cow is, here’s how to do it according to Williams:
“Start on all fours with your hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest as you gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.”
Sure enough, his instructions are quite clear and easy to follow. Should you take a look at the original article, all the rationales and the procedure for each exercise are there.
Why not try this 20-minute bodyweight back workout to work for you?
View original article at mensjournal.com.
