HOW TO BUILD BACK FITTER
Week 1 and 2 MOBILITY – WINDMILL
10 minutes Every day Starting on your hands and knees, reach your right hand and arm through under your left side so that you feel your back rotate and your upper back stretch. Then return back and open your body upwards so that your right arm points directly upward and you feel your spine rotate and chest stretch. Repeat this for 8-10 reps and repeat for the opposite side.
CORE – SINGLE LEG EXTENSION
20 minutes 4 days a week Lie on your back with your shoulders curled upward and your abdominals braced. Starting with both legs raised at a 90-degree angle at the hip and knee, extend one leg outwards until straight, maintaining the same flexed spine position, then return back together and alternate the movement for each leg. 20-30 reps.
STRENGTH – LUNGE AND ARM RAISE 30 minutes Every day
From a standing position with a moderate/light dumbbell in your left hand, step backwards into a reverse lunge and raise the straight left arm above yourself. Step back to the start position again and lower the arm. Focus on keeping your body weight on your heel of the front foot. Repeat for 10-15 reps
MODERATE CARDIO – FAST WALKING
30 minutes minimum 4 days each week
Week 3 and 4
4 sessions per week, combining:
MOBILITY – BIRD-DOG
5 minutes
Starting on your hands and knees, reach your right arm forward horizontally and your left leg behind you. Return back downward (right elbow touching left knee), then repeat for 15-25 reps.
CORE – OBLIQUE PLANK ROTATIONS
10-15 minutes
In a side plank position on your left side with one foot on top of the other, start with your right arm in a vertical position and rotate downward to touch your right elbow to the ground. Repeat for 15-20 reps.
STRENGTH – SINGLE LEG DEAD LIFT
20 minutes
Using a barbell, kettlebell or dumbbell, stand on one slightly bent leg and pivot on the hip to raise the other leg behind you while lowering the weight. 15-20 reps.
HIIT – MODERATE TO HIGH CARDIO INTERVAL TRAINING
12-15 minutes Such as skipping, cycling, rowing, running
MODERATE CARDIO – FAST WALKING
30-40 minutes fast walk or 20 minutes slow jog 2 days each week