Welcome to today’s at home workout focused on Back & Core. This workout is part of our 5-day Strength Series.

Just like in the other videos in this series, concentrate on high quality reps to build more strength throughout your back.

For this back workout at home you'll need:

2 sets of dumbbells — one heavier and one lighter. I'll be using 30 lb dumbbells for my heavy set and 10 lb dumbbells for my light set, a mat (or comfortable carpet / flooring) and a stable chair, bench or box.

This at home back workout with dumbbells consists of slower and controlled movements targeting your upper, lower and mid back to help add strength and build definition. Take your time and perform the movements slowly, concentrating on your form. Drop the weight if it’s too difficult and increase weight if you need more resistance.

Each exercise of this dumbbell back workout at home is performed for 50 seconds with 10 seconds rest to get ready for next exercise.

We’ll begin with 10 minutes back dumbbell and no equipment exercises followed by a 10 min abs workout, and as always we’ll end the workout with a 5 minute finisher to burn out the back and core.

The workout will consist of the following exercises:

10 Minute Back Workout

1:00 Superman Holds — No Equipment
2:00 Bent Over Close Grip Row — Heavy Set of Dumbbells
3:00 Single Arm Row Right — Heavy Set of Dumbbells
4:00 Single Arm Row Left — Heavy Set of Dumbbells
5:00 Snow Angels — No Equipment
6:00 Supine Single Arm Row Right — Heavy Set of Dumbbells
7:00 Supine Single Arm Row Left — Heavy Set of Dumbbells
8:00 Rear Delt Flys — Light Set of Dumbbells
9:00 Swimmers — No Equipment
10:00 Deadlifts — Heavy Set of Dumbbells

10 Minute Abs Workout

11:00 Butterfly Crunches
12:00 Reach Through + Pulse x3
13:00 Full Situp + Cross Punch L/R x3
14:00 Full Extension Crunches
15:00 Single Leg Lower Right
16:00 Single Leg Lower Left
17:00 Oblique V-Ups Right
18:00 Oblique V-Ups Left
19:00 Spiderman Plank
20:00 Russian Twists

5 Min Finisher

21:00 Renegade Row Right — Heavy Single Dumbbell
22:00 Deadlifts — Heavy Single Dumbbell
23:00 Renegade Row — Heavy Single Dumbbell
24:00 Deadlifts — Heavy Single Dumbbell
25:00 Hand Release Burpees

Have fun and push yourself! Focus on quality reps over quantity to bring out the strength in your back muscles.

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Tomorrow’s final workout of the week is Shoulder and Core – come back for another 25 minute workout!

Thanks for watching!!

TIFFxDAN

DISCLAIMER:
TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.