10 Min Back Workout on the Floor: No Equipment
Pamela Reif- Duration
- 10 min
- Level
- Intermediate
- Body Focus
- Back
- Est. Calories
- ~76 kcal
A bodyweight back workout on the floor in 10 minutes, targeting the upper and lower back and rear delts without any equipment.
Pamela Reif tackles a tricky problem: training the back at home without equipment. This floor routine targets the upper back, lower back and rear delts with a little core, using movements that may feel odd at first. She also reminds you to tell muscle effort apart from real pain and to pause if something actually hurts. It runs about 11 minutes.
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Equipment setup
Who Is It For?
Anyone who wants to train their back and posture at home with no equipment, especially since most bodyweight routines leave it out.
Who Is It Not For?
Not ideal if you have back pain or an injury, or want intense cardio: this is a focused, floor-based strength routine.
Key Benefits
Strengthens the upper back, lower back and rear shoulders to support better posture, with a little core work thrown in.
Things to Keep in Mind
Stop or fix your posture if you feel actual pain rather than muscle effort, and check with a doctor or physio if you have back problems.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Mat
Used in this session