Menu
Cart 0

Baby Got Back Workout

Posted by Patrick Dickson on

Ladies, looking to get in shape for summer? Need a total body workout to help burn calories and get you in the best shape of your life?

Look no further! The team at Spartansuppz have you covered with our Baby Got Back Workout!

This is a one hour total body workout designed to get you lean, defined and in the best shape of you life!

This workout is going to incorporate compound lifts. Compound lifts essentially are a lift which incorporates numerous muscle groups as apposed to just one.

The benefit of a compound lift is that you get more bang for your buck. Not only do you train more muscles, but you burn more calories while training too!

Without further a-do, heres the Baby Got Back Workout!

The Baby Got Back Workout Workout

The Baby Got Back Workout is going to be kept nice and simple and comprise of just 5 exercises! The Spartans Team recommend starting off with some brief cardio vascular exercise to limber up and get you ready to train.

10 minutes on a stationary bike at a moderate pace should be fine!

Exercise One:

Barbell Back Squats. 5 sets of 10 Reps.

Squats one of the best exercises you can do for lower body activation. Squats help hit your entire lower body including glutes, quads as well as core stabilisation to help get a toned mid section.

Ensure you go to parallel and perform with a weight you could do no more than 12-15 reps with. We have a time limit here too so lets keep the rest time to 90 Seconds.

Exercise Two:

Barbell Deadlift. 5 Sets of 10 Reps.

The Barbell Deadlift is another great compound movement. This is one of the best exercise for strength and neural development. Deadlifting will help work the glutes hamstrings as well as lower back muscles.

Lets do these for a weight that you can do comfortably for 10 reps with one minutes rest between sets.

Exercise Three:

Barbell Shoulder Press. 3 Sets of 8 Reps

Overhead Barbell pressing is a great exercise for developing the upper body. Specifically the deltoids and triceps. We don’t need to go too heavy with this one as we want to keep the movement nice and controlled and focus on the contraction.

Keep the rest time no longer than 60 seconds!

Exercise Four:

Seated Cable Row. 3 Sets of 8 Reps

While the deadlifts were great for development of the lower back. Seated cable rows are going to help target the upper back, specifically the lats and rhomboids as well as some bicep involvement.

Once again the cable row is a great accessory movement and should be a controlled movement. This will help bring in a more defined upper back.

Keep the rest time no longer than 60 seconds!

 

Exercise Five: 

Cable Pushdown. 5 sets of 10 Rep

This is the first isolation exercise exercise of the workout. And a great finishing exercise especially after doing the overhead press.

Tricep pushdowns are going to help create a more defined and toned tricep muscle, as well as developing functional pushing strength.

Keep the rest time no longer than 60 seconds!

 

Thats it!

Thats the Spartan Baby Got Back Workout. Try this one out for yourself, it takes under an hour and can be performed twice a week! Combine this workout with 2-3 cardiovascular exercises each week such as high intensity interval training, or some low intensity training such as walking. And you will be on your way to a more defined summer ready body in 8 weeks!

Love the Baby Got Back Workout? Follow us on Facebook & Instagram and stay up to date with everything Spartans related! #Spartanstrong


Share this post



← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.