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)
- Decline Burpee Deadlift (25# DBs)
- Y press (12# DBs)
Back Circuit: 10 reps each, repeat 3x
- Pullovers on stability ball (one 35# DB)
- Piston rows (20# DBs)
- 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)
- Side plank pull overs + knee tuck (one 6# DB)
- Pushup row T press (10# DBs)
Burpee HIIT: 50 seconds of work, 10 seconds of rest, repeated 2x (8 minutes)
- Lateral Sandbag drag + staggered pushup plank hop (one 20# DB)
- Back fly burpee (back fly in plank and when standing) (10# DBs)
- Manmakers (15# DBs)
- 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.
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