Sweaty Six Times Five Back Workout

Sometimes it’s just good to train fast. We all have busy lives, and when I know I only have 30-35 minutes to train, I’ll throw a workout together in my head and then just get it done. Most times I’ll use my Gym boss timer, but in the case that I’ve forgotten it, I’ll count reps. I end up counting reps anyways and I highly recommend that you do as well. This ensures workout density…by this I mean if you get 10 pull ups your first set, you need to strive for 10 pull ups for each set afterward.

It was a back day. Here was my workout:

  • jump rope
  • pull ups (or variation)
  • DB row weak side
  • DB row strong side
  • reverse DB flies
  • bicep curls
  • hanging leg raises

If you want to time this one, do 50 seconds of work with a 10 second transition time. I did this for five rounds.

You can’t go wrong with a workout like this if you ask me.

And don’t just ask me. A study from BMC Public Health looked at the effects of resistance training, resistance training PLUS cardio, or just cardio measures of blood lipids, glucose and insulin and changes in body weight and fat mass.
After 12 weeks, the results were in and showed that the resistance training PLUS cardio combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than cardio and resistance training alone.

When you add HIIT to your strength training, you’ll get leaner faster and those muscles that you’re building through the resistance training will show all the more.

Have fun with this one. Let me know how it goes for you…