Lower Back - Back Body Target

15m

This intermediate workout has some beginner to advanced moves. Listen to your body and only go as far as you feel ready. Remember when face down to lengthen and not just lift! ;) You will need a mat, weights, and possibly something to hold onto.

Strong Back

24m

This intermediate Strong Back workout is designed to help bring balance from front to back in terms of strength. We will focus mainly on the rhomboids and lower traps in this routine but we'll also hit lats, lower back, rear delts and triceps. You'll need a light and medium set of hand weights (I used 2s and 5s and don't worry if you only have one set), a mat, something like a band or belt for stretching and water. Do this workout on any upper body day or as an add on. #shaketochange

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Day 1

  • Total Body Interval 32m

Day 2

  • Day Off

Day 3

  • Advanced Upper Body Core 12m
  • BarreAmped Core 7m
  • Lower Body Barre Reset 14m

Day 4

  • Day Off

Day 5

  • Total Body Fusion Barre 24m
  • Plank Target 7m

Day 6

  • Day Off

Day 7

  • TTT Warm Up 1m
  • Lower Body Stretch-Target 9m
  • Upper Body Stretch 14m

Day 8

  • Barre HIIT Circuit with Louder Music 39m

Day 9

  • Day Off

Day 10

  • Upper Body BC 14m
  • Old School Fusion Arms on Ball 25m

Day 11

  • Day Off

Day 12

  • TTT Warm Up 1m
  • Outer Hips 7m
  • Booty 2 14m
  • Pretzel Target for Upper Glutes 8m

Day 13

  • Day Off

Day 14

  • BarreAmped Power Stretch 39m

Day 15

  • Day Off

Day 16

  • BarreAmped Total Body 36m

Day 17

  • Day Off

Day 18

  • Triceps 15m
  • Lightweights for Upper Body 14m

Day 19

  • Day Off

Day 20

  • TTT Warm Up 1m
  • Hips, Back, & Back of Legs, 12m
  • Outer Hips 7m
  • Inner Thigh Fire 11m

Day 21

  • Standing Reset 4m
  • Active/Relax Stretch 15m

Day 22

  • Day Off

Day 23

  • Standing+Mat Lower Body 24m
  • Lower Body Band Target 13m

Day 24

  • Day Off

Day 25

  • Total Body Interval 3 25m
  • Intermediate Upper Body & Core 18m

Day 26

  • Day Off

Day 27

  • Lower Body Combo Targets 23m
  • Abs with Small Ball 10m

Day 28

  • Bounce and Stretch Single Song by the Police 4m
  • Quick Total Stretch 11m

Day 29

  • Adv Lower Body Circuit 16m
  • Cardio Interval Barre Strength 22m

Day 30

  • Day Off

Day 31

  • Lower Back - Back Body Target 15m
  • Strong Back 24m

Day 32

  • Day Off

Day 33

  • Intermediate Lower Barre 15m
  • Intermediate Mat 21m

Day 34

  • Day Off

Day 35

  • Stretch 19m

Day 36

  • Advanced Quick HIIT 10m
  • BarreAmped Bounce 30m

Day 37

  • Day Off

Day 38

  • Upper Body Core Circuit 31m

Day 39

  • Day Off

Day 40

  • Intermediate Seat Work 21m
  • Bring Sally Up Booty 9m

Day 41

  • Day Off

Day 42

  • Standing Reset 4m
  • Relaxation Stretch 20m

Day 43

  • Day Off

Day 44

  • Interval 24m
  • Core 22m

Day 45

  • Day Off

Day 46

  • Upper Body 9 17m
  • Upper Body Band 10m
  • Band Mini Target for Posture 6m

Day 47

  • Day Off

Day 48

  • Lower Body Barre + Balance and Stretch 13m
  • Standing Abs 13m

Day 49

  • Bounce and Stretch Single Song by the Police 4m
  • Stretch 6 17m