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    Workout 21 — Dumbbell Home Workout Journal

    Workout 21: Back & Abs


    Back Exercises

    1. Towel Pull

    1. Grab a towel or t-shirt, hold it in both hands, and stand in a squat position.
    2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
    3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if you were trying to squeeze your shoulder blades together.
    4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise.

      2. Bent Over Dumbbell Row

      1. Find a flat bench and place a dumbbell on each side. Start by placing your right knee on top of the bench. 
      2. Bend your torso forward from your waist. Your upper body should be parallel to the ground. Place your right hand on the bench with your palm facing down, above where your knee is positioned. Place your left foot on the ground beside the bench. 
      3. Use your left hand to pick up the dumbbell with an overhand grip (your palm should be facing your torso). Keep your arm fully extended and make sure to keep your lower back straight. 
      4. Keep your elbow close to your side while you pull the weight straight up towards your chest. As you pull the weight up, concentrate on squeezing your back muscles and shoulder blades (you should feel a contraction in your back muscles).
      5. Slowly lower the weight straight down with control. 
      6. Alternate sides.

    1. 3. Superman

      1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.
      2. Pull your arms and legs off the ground by engaging your glutes, shoulders, core, and back. They should raise up 2-3 inches.
      3. Ensure that your arms are also fully contracted. 
      4. Hold this position for 10-20 seconds, or until failure.
      5. Slowly lower your arms and legs back to the starting position. Repeat for prescribed number of reps.

    2. 4. Scapular Push Up

      1. Position yourself as though you were going to perform a plank, hands directly beneath shoulders, arms straight, feet hip-width apart, balancing on toes.
      2. Exhale. Pull your shoulder blades apart. This movement will cause your upper back to rise slightly toward the ceiling.
      3. Ensure that your core is engaged and arms are still straight, inhale. Bring your shoulder blades back toward each other.
      *Note: This can be done on the knees instead of toes.
    3. Ab Exercises

      1. Spider-Man Plank Crunch 

      1. Get in plank position by placing your elbows and toes on the floor. Hold your body up off the floor in this position.
      2. Bring your right knee on the outside of your body to your right elbow. 
      3. Straighten your right leg back to the floor.
      4. Complete the same movement with your left leg and keep alternating sides.

    4. 2. Leg Lift 

      1. Lie with your back flat on the floor (or on a bench) with your legs extended in front of you.
      2. Place your hands to your sides with your palms facing down. To keep your hands down for support, you can place them under your glutes.
      3. Keep your legs fully extended and as straight as possible (it’s okay if your knees slightly bend). Hold the contraction at the top for a second.
      4. Slowly lower your legs back down to the starting position.

    5. 3. Starfish Crunch

      1. Lie on your back with your arms and legs stretched out into an 'X' position. 
      2. In one movement, bring one arm straight up across your body while simultaneously lifting your opposing leg and lifting your head. 
      3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
      4. Alternate sides.

    6. 4. Bicycle Crunch

      1. Lie flat with your lower back pressed to the ground. Place your hands behind your head slightly above your neck. Lift your shoulders into a crunch position.
      2. Raise yours legs so that your thighs are perpendicular to the ground and your shins parallel to the ground.
      3. Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg while pulling in the knee of the left leg. 
      4. Bring your right elbow close to your left knee by crunching to the side. Then crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee.
      5. Alternate sides.