Shape and Tone Your Back – A Workout for Women

Here’s one for the ladies!  This workout is what we consider a “tiered” program design and it goes by very quickly and really packs a ton of exercise into a short but effective workout.  The workout itself is only 6 different movements arranged in a specific order.  Each time you progress into the next “round”, you will notice the sets getting more an more challenging.  The cool thing is that you get to drop an exercise off the list every time you complete a round.  You will also notice that your reps reduce by one repetition with each passing round.  These reductions in reps and the number of exercises makes you feel accomplished and keeps you motivated, working hard and pushing yourself to perform each movement with great technique while using a challenging weight.

The video below illustrates how each movement in this workout is performed.

Directions:  Use a challenging weight for each exercise.  It should be very challenging to attain the assigned number of reps for each round of exercises.  Perform each movement as shown in the video above.  Move quickly between sets, but take your time during each set.  Perform reps using a slow and controlled rep speed.  If you need a break or a drink of water, try to do so at the end of each round.

MOVEMENT ROUND 1
ROUND 2
ROUND 3
ROUND 4
ROUND 5
ROUND 6
1. Angled Lat Pull Down 15 reps 14 reps 13 reps 12 reps 11 reps 10 reps
2. Dead Lift 15 reps 14 reps 13 reps 12 reps 11 reps
3. Bent Over Row 15 reps 14 reps 13 reps 12 reps
4. Hyperextension 15 reps 14 reps 13 reps
5. Pull Up 15 reps 14 reps
6. Good Mornings 15 reps

There you have it!  This workout rocks!  It moves quickly, keeps you motivated and the “game” aspect that comes to the workout by using the tiered system really helps you enjoy the workout much more than a traditional set and rep system.  I hope you love it!  Kate MacDonald, the model in the video, uses a band to assist her on the pull up exercise so I am including a number of sponsor linked resources here (above) should you want to get a band for this reason as well.  Most online fitness retailers have these while local stores tend to have lower quality equipment.  The company above has very high quality commercial grade equipment so I use them quite often.  Wherever you choose to shop, be sure you order a band that is basically a giant rubber band, one continuous loop – usually called a “strength band”.  That’s what you’re looking for if you need some help with pull-ups which most people do.

I hope you love the workout and give it all you’ve got!  I appreciate your feedback, likes, shares and comments.  Best to you my friends!

Train hard, train smart!

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