Beginner Back Lose Fat Workout — No Equipment

Beginner back workout for fat loss using only bodyweight. Focuses on core strength and posture.

Level: beginner · Muscle group: back · Equipment: none · Duration: 30 min

Exercise Breakdown (7 exercises)

  1. 1. Cat-Cow Stretch
    1 sets · 10 reps · 30s rest
  2. 2. Bird-Dog
    3 sets · 12 reps · 60s rest
  3. 3. Scapular Retractions (lying on stomach)
    3 sets · 15 reps · 60s rest
  4. 4. Superman
    3 sets · 15 reps · 60s rest
  5. 5. Prone Cobra
    3 sets · 12 reps · 60s rest
  6. 6. Plank
    3 sets · 30s reps · 60s rest
  7. 7. Child's Pose
    1 sets · 60s reps · 0s rest

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