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30 Minutes to Muscle-mid-lower back

November 22, 2014 by Karen 3 Comments

So last week, we focused on mid and upper back. This week, we go low. I recently have been getting some lower back discomfort, especially if one of the boys sneaks into bed with us in the middle of the night. This was a great workout to work out the kinks and strengthen your lower back.

Warm up, hands free on treadmill or eliptical 3-5 minutes. Literally to warm up from the freeze outside.
Time to hit the mats

4 Supersets of
Seated Lateral pull downs (70lbs.) 15 reps, (85lbs.) 12 reps (100lbs.)10 reps, (115lbs.) 8 reps
superset with
Seated Wide grip cable row (85lbs.) 12 reps, (95lbs) 10 reps (100lbs.) 8 reps (115 lbs) 6 reps

3 Supersets of
Therapy ball with 10lb weight 10-12 reps


 superset this with
Mid-Upper Back extensions 12-15 reps

All kinks worked out and a stronger back to boot! Go strong mama’s!

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Filed Under: 30 Minutes to Muscle

Comments

  1. Heather Smith says

    November 26, 2014 at 5:57 pm

    This is great! I need something like this in my life. Just need to find the right motivation to get up and do this during the week!

    Reply
    • Karen Rodgers says

      March 28, 2015 at 1:00 am

      Make it a must, or better yet early enough so that you’re too tired to realize what you’re doing. Once you’re there it’s fine and starts the day being about you.

      Reply
  2. Karen says

    December 2, 2014 at 2:05 am

    Don’t think about it, just get up and go. I keep my gym clothes in the bathroom closet. Headphones and gloves stay in my jacket. Set your coffee machine night before so you can grab a cup and drink it on the way to the gym. Kids will still be sleeping and you get a nice quiet cup of coffee. At 5 am, you really don’t wake up until after the first set of exercises. You also have the gym pretty much to yourself. Pure serenity before you start the day of chaos as a parent. Go strong mama!

    Reply

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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