Interval Cardio Back Workout for Fatloss & A Sexy Back

Start with a 2 minutes moderate intensity warm-up then alternate between high intensity intervals and moderate intensity intervals as indicated in tempo and time. Work at 65% of your target heart rate all the way up to 85% of your target heart rate during the first 7 minutes then work on decreasing the heart rate to 65% on the last 3 minutes. The first 7 minutes of your cardio workout should feel challenging and should get tougher and tougher as you go. The last 3 minutes should feel easier but not easy.

Continue with supersets of the first two back exercises. Perform 10-15 reps or 30 seconds of each. Rest then repeat two more times. Do the same with the next two back exercises. Finish up with 60 seconds of each back stretch.

Exercise
Treadmill Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Interval Cardio Back Workout Tip: Make sure that your cardio intervals get increasingly tougher. You can go from moderate to intense by increasing speed or incline on the treadmill. If you don't have a treadmill than a 9 minute run outdoors works just as well for fat burning.	Sets Reps Weight/ Resistance Tempo Time 1 moderate 3 minutes 2 moderate to intense 2 minute 3 intense 1 minute 4 intense 1 minute 5 moderate 2 minutes
Single Leg Dumbell Row 1. Start by holding a dumbell in each hand and balancing on one leg. 2. Bend forward to about a 45 degree angle. 3. Pull the dumbells up towards your waist and then extend your arms back down. 4. Repeat this for the recommended repetitions. Interval Cardio Back Workout Tip: The key here is to use the abs and glutes to stabilize while you're rowing. Do not lock the knees but keep them straight and be sure to square the hips towards the floor for even better balance.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position. Interval Cardio Back Workout Tip: Keep the head and shoulders relaxed and make sure the knees are aligned above the heels and the abs are contracted throughout to support the low back.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Bent Over Raise (palms down) 1. Start position: Hold weight plates in each hand with palms facing down and let arms straight down (perpendicular to floor). 2. With elbows slightly bent and facing the ceiling, raise plates to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. Remember to keep head in a neutral position Interval Cardio Back Workout Tip: If you want to target more of the upper back and rear shoulders then sit taller, bend over slightly, and squeeze the shoulder blades together as you raise the weights up.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Chop Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in front of you like you are chopping wood. You will have to bend at your knees to complete this. Return to starting position and repeat. Interval Cardio Back Workout Tip: Spread the feet apart a bit wider than the figure to prevent knee strain and make sure to push the glutes back a bit as you squat to work abs and upper back more as you raise back up to standing.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Upper back wall stretch Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. Interval Cardio Back Workout Tip: Bend from the hips and not the waist and try to create a small arch in the low back to really stretch the upper back.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds 2 60 seconds 3 60 seconds
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Repeat on the other side. Interval Cardio Back Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side 2 60 seconds each side 3 60 seconds each side
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Interval Cardio Back Workout Tip: Be sure to contract the abs, tilt the pelvis forward (butt in) and point the knee towards the floor so really stretch the entire quad from knee to hip.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side 2 60 seconds each side 3 60 seconds each side