Tone Up Your Back Workout Video

Tone Up Your Back Workout By Katrina Hodgson and Karena Dawn

Tone It Up Plank and Row

12-15 reps

3 X Rear Fly’s – 12-15 reps

3 X Dumbbell Pullover – 12-15 reps

3 X Lower Back Extensions – 15 – 20 reps


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Tone Up Your Back Workout with Tone It Up fitness babes Katrina and Karena

Always include a high protein and low carb diet plan with your muscle building workouts. To build lean tight muscles you have to do resistance training. Be sure also to see our free fitness programs at All our exercises can be incorporated in a home fitness program.

It’s easy to forget to work out those muscles that you don’t see, like the ones on your back. But a strong and sexy back not only looks good, it is imperative to prevent injury and pain especially for all you bikers and runners. We are going to show you a few great, creative moves to get that strong, lean, sexy back.

Toneitup Plank and Row 12-15 reps 3 X

Katrina will get down in the plank position with a dumbbell in her left hand. She is going to row with her left arm squeezing the back muscles. This move is great for working the areas just above that dress line or bikini string line where it gets a little snug. Muscle building in this area is the best way to tighten and tone. You don’t want anything peaking over our dress or tank top. Keep your abs engaged and do this exercise 12-15 reps 3 X on each side rotating sides. Katrina is going to show us an advanced move where she is going to row and then fly (reach).

Rear Fly’s – 12-15 reps 3 X

A lot of you have asked us how to get that nice cut line between the back of the shoulders and the triceps. It’s not just your triceps you need to work, you want to work the back and the shoulders.

Rear Fly’s is a perfect exercise for that. In order for muscle building for the shoulders you have to do some tightening to the area with resistance training. Take an exercise band and hold it in your hands about a foot width between your hands making sure there is some slack in between your hands. Move arms slowly out to your sides, squeezing your shoulder blades together and bring it back slowly. This is perfect for any event where you will be wearing a dress where you will want your back and shoulders cut and nicely toned. All you brides should be doing this.

Dumbbell Pullover – 12-15 reps 3 X

Our next move is a dumbbell pullover. Katrina has a stability ball and a dumbbell. She will take a seat on the stability ball and then roll onto her back. With the dumbbell overhead she will lower the dumbbell down and then back up to a 90 degree angle. This is great for working those lats and your chest and abs. For muscle building in this area, you must tighten and tone the area with resistance training.

Lower Back Extensions – 15 – 20 reps 3 X

In order to keep your shoulders back and to maintain good posture you want to have a strong lower back. You will be able to do more core exercises too. The Lower Back Extension is one of my favorite exercises and you should include this in every single routine that you do.

Karena is going to place her hips on the stability ball and go down slowly with her arms crossed at her chest, then extend and lift upwards using her back muscles. If you have a partner, have them hold your feet down. It’s a small movement that works your lower back. You will also feel this in your glutes and ham strings.

That is our back workout and how to get a toned and sexy back. From your fitness models, Karena and Katrina, check out our web site toneitup. We help you build muscle and get in shape with home fitness programs. Muscle building exercises help you tone and get lean. Muscle building workouts can be found on our blog too. For more fitness babes or muscle building workouts visit us at toneitup.