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Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

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Hi Everyone!

Today’s workout has two sections: Strengthening and Stretching. This is a workout for your back. It is important to maintain back strength as a balance to your abdominal strength. It will also help you maintain form for all exercises that you perform. It is equally important to maintain back flexibility.

In this video I demonstrate some basic back strengthening exercises with dumbbells. I have also included my pull up video. Exercise number one in this workout is pull ups. Pull ups are my favorite exercise for back strengthening. If you are reading this and thinking “I will never be able to do that” think again. From the time I turned 12 I believed that I couldn’t do a pull up. I started doing Bender Fitness workouts, and my friend’s husband challenged me to try a pull up. I told him that I couldn’t do it, but I tried anyway. Much to my own shock I succeeded. 

You will get there with consistency and practice. 

Enjoy the workout!

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Repeat 1-4X

1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift

1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

Building to a Pull-Up:

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