Middle Back

Middle Back and Glute Workouts

Edward Massey • April 12, 2017
Pilates Body Boot Camp by Amy Jordan
1. Pilates Body Boot Camp
Pilates Body Boot Camp
Get ready to work your body head to toe and inside out with this Pilates boot camp workout. Grab a chair or counter and a pair of 1-5 pound dumbbells and get ready to work.
2. Train and Transform: Fitness Test
Fitness Test
Pace & Go have put together 10 dynamic exercises to be completed in 60 seconds each to test your overall fitness level. This session should be completed at the start of the Train and Transform series, at the halfway point and in your final week so you can really feel your fitness levels improve. Don’t forget to record your results so you can track your progress accurately.
3. Train and Transform: Strength Workout 2
Strength Workout 2
Join Jenny and Wayne for the second strength building session designed to work the lower body, upper body and core with 15 challenging moves. This class will take your strength training to the next level and get every muscle in the body working hard.
4. Muscle Recovery + Flexibility
Muscle Recovery + Flexibility
Kelly Lee is taking you Back to the Basics of Strength Training. If you're following the series, this class serves as a well-deserved stretch and recovery break from all the hard work you've been putting in. Kelly will guide you through active stretches designed to reduce tightness, stress, and tension while creating more mobility throughout your body. With increased mobility, you will help prevent injuries and improve your athletic performance.
5. Stabilization + Endurance 2
Stabilization + Endurance 2
Kelly Lee is taking you Back to the Basics of Strength Training. This second workout in the series continues to focus on building proper form while gaining strength, and tightening and toning you from head to toe. You'll learn how to safely perform multi-muscle exercises such as single leg deadlifts with a curl to help build that booty and upper body strength, and get you on your way to a stronger, healthier you.
6. HIIT #5 - Performance
HIIT #5 - Performance
Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
7. Cardio Core #4 - Combo
Cardio Core #4 - Combo
Jumpstart your metabolism with a lot of movement! This workout consists of a 10-minute Tabata-style (20-seconds on/10-seconds off) cardio session, followed by 13 minutes of core work. This is a great full body workout that will get your heart rate up and then focus on toning and sculpting the abs. Get after it and enjoy!
8. Mindful Movements #1 - Restore & Breathe
Mindful Movements #1 - Restore
This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!
9. Cardio Core #2 - Flow
Cardio Core #2 - Flow
This 30-minute workout incorporates light weights into a continuous flow of movement leaving you dripping and full of endorphins. Use this workout as a very active recovery from the HIIT workouts in Sarah's Mind, Body, Flow series to keep that metabolism up and your body moving on days you feel like you need a good sweat and natural energy boost.
10. HIIT #1 - Strength & Balance
HIIT #1 - Strength & Balance
In this 30-minute high intensity interval training workout, the focus is on strength and balance. Sarah will teach you the fundamentals of form, then pick up the intensity of the workout to get you the results you want. Enjoy this full-body, fat blasting workout!
More In This Topic
Toned Pilates Arms
Amy Jordan
Pilates Body Boot Camp
Amy Jordan
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time