🔥 10 Min Strong No Jumping Back Workout at Home - No Equipment
Back workout at home with no equipment and no jumping. This 10-minute session is built for home training and focuses on posterior-chain control, posture, and back-friendly strength.
⏱ Workout details:
Duration: 10 minutes
Format: 11 exercises — 40s work / 15s rest
Focus: Back
Equipment: No equipment
Level: Intermediate
Impact: No jumping
Exercises in this session: Good Mornings, Standing Y raise, Lateral raise, Superman pulls, Shoulder abduction, and more.
💡 Form tip: Keep your neck in a neutral position to avoid straining it.
⚠️ Safety note: Stop if you feel sharp pain, dizziness, or unusual discomfort. Move at your own pace and adjust the range or tempo when needed.
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Workout timestamps:
0:00 Intro
0:16 Good Mornings
1:11 Standing Y raise
2:06 Lateral raise
3:01 Superman pulls
3:56 Shoulder abduction
4:51 Lying back extension
5:46 Supine push up
6:41 Superman
7:36 Lying lateral raises
8:31 Alternate superman
9:26 Around the world superman hold
10:06 Cool Down
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