{"id":44594,"date":"2024-07-01T03:00:00","date_gmt":"2024-07-01T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-min-back-strength-workout\/"},"modified":"2025-05-16T11:51:18","modified_gmt":"2025-05-16T09:51:18","slug":"15-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-back-strength-workout\/","title":{"rendered":"Workout of the week: 15-min back strength workout"},"content":{"rendered":"\n<p><strong>ALL&nbsp;LEVELS&nbsp;<\/strong>\/&nbsp;back strength workout \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Lat pull-down machine, kettlebells &amp; hyperextension machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Exercising your back will show off those muscles and make your back look great \u2014 but there&#8217;s so much more to it than just looking good.<\/strong>&nbsp;A strong back is essential to improve your posture and help reduce the risk of injuries. Plus, since it sustains your spine and stabilises your core, it makes everyday movements&nbsp;easier&nbsp;and safer.&nbsp;<strong>So, a strong back is&nbsp;truly&nbsp;a foundation for health and well-being, and that&#8217;s why you should exercise it.&nbsp;<\/strong><\/p>\n\n\n\n<p>Start now with this&nbsp;<strong>back strength workout<\/strong>. It consists of only<strong>&nbsp;3&nbsp;exercises<\/strong>, with<strong>&nbsp;12 reps each<\/strong>, to complete in<strong>&nbsp;3 rounds. Rest for 1 minute between each exercise<\/strong>. The entire workout will take about&nbsp;<strong>15 minutes to complete.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lat pull-down<\/li>\n\n\n\n<li>Kettlebell bent over row<\/li>\n\n\n\n<li>Hyperextensions<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s strengthen that back muscles!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 exercises<\/li>\n\n\n\n<li>12 reps <\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>1-min rest between exercises<\/li>\n\n\n\n<li>15 minutes total<\/li>\n\n\n\n<li>Equipment: Lat pull-down machine, kettlebells &amp; hyperextension machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, then pull the bar down before you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 KETTLEBELL BENT OVER ROW<\/h3>\n\n\n\n<p><strong>12 reps each arm<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean forward at a 45-degree angle.<\/li>\n\n\n\n<li>Keep the weight on your heels and bend your knees.&nbsp;<\/li>\n\n\n\n<li>Keep your back flat from shoulder to hips.&nbsp;<\/li>\n\n\n\n<li>With the kettlebell on your right arm, row the kettlebell up towards your hip.&nbsp;<\/li>\n\n\n\n<li>Squeeze your shoulder blades together.&nbsp;<\/li>\n\n\n\n<li>Control the movement and bring the kettlebell down.<\/li>\n\n\n\n<li>Repeat and change arms.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; HYPEREXTENSIONS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.<\/li>\n\n\n\n<li>Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.<\/li>\n\n\n\n<li>Slowly raise your torso back to the initial position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After a good back strength workout, there&#8217;s nothing better than finding your next challenge: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-strength-emom-workout\/\">30-min strength EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-chest-and-triceps-workout\/\">35-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/fullbody-workout-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-pyramid-fullbody-workout\/\">20-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-fullbody-bodyweight-workout\/\">30-min full-body bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-fullbody-strength-workout\/\">18-min full-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-fullbody-strength-workout\/\">25-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-glutes-workout\/\">20-min glutes workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-100-reps-workout\/\">30-min 100 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/21-min-emom-strength-workout\/\">21-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-chest-and-triceps-workout\/\">20-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-full-body-kettlebell-workout\/\">15-min full-body kettlebell workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL&nbsp;LEVELS&nbsp;\/&nbsp;back strength workout \/ 15 minutes Equipment: Lat pull-down machine, kettlebells &amp; hyperextension machine Exercising your back will show off&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 15-min back strength workout | EVO FItness","_seopress_titles_desc":"Make your back stronger with this highly effective 15-minute back strength workout routine. Check it out now!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,452,646,935,936,1163],"class_list":["post-44594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-back-strength","tag-back","tag-workout-of-the-week","tag-wow","tag-back-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44594"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44594\/revisions"}],"predecessor-version":[{"id":54718,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44594\/revisions\/54718"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44595"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}