25 MIN BACK & CORE WORKOUT + DUMBBELLS | Strength Series

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

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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.

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS

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

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!