Fit Body by Julia: Back & Lat Burst

My back is probably my favorite muscle group to work (with my glutes followed close behind) so when I saw this mini workout was only 27 minutes, I knew I had to give it a try. It could be the perfect finisher for another workout. And I was right! I loved this workout! Very intense and it worked my back very well. I used it after doing Julia‘s Deadweight Legs which had already worked my back through piston rows and lots of deadlifts–so this really finished me off! This is a seriously intense and excellent little back workout. My back and lat muscles are still burning (in a good way!). You will get cardio in the mix, too, due to all the burpees, and chest work because she has you doing push ups as well (of course).

Back & Lat Burst is 27 minutes, no warm up or stretch, and no music. Equipment: dumbbell, sand bag, stability ball and a high step for decline push ups (Julia’s box is set at 24 inches and I did not use an elevation for my push ups because they are burpees, too). The breakdown below was copied from Julia’s YouTube page. I only made some formatting adjustments and explained any exercise that isn’t obvious from the name. The weights listed below are what I used.

Tabata Pair #1: 20 seconds of work, 10 seconds of rest, repeated 8x (4 minutes)

1. Decline Burpee Deadlift (25# DBs)
2. Y press (12# DBs)

Back Circuit: 10 reps each, repeat 3x

1. Pullovers on stability ball (one 35# DB)
2. Piston rows (20# DBs)
3. Single arm rows in a deep lunge (one 25# DB)

Tabata Pair #2: 20 seconds of work, 10 seconds of rest, repeated 8x (4 minutes)

1. Side plank pull overs + knee tuck (one 6# DB)
2. Pushup row T press (10# DBs)

Burpee HIIT: 50 seconds of work, 10 seconds of rest, repeated 2x (8 minutes)

1. Lateral Sandbag drag + staggered pushup plank hop (one 20# DB)
2. Back fly burpee (back fly in plank and when standing) (10# DBs)
3. Manmakers (15# DBs)
4. Decline Burpee close row (20# DBs)

For more info on Fit Body by Julia and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.