Today’s back workout will be fast paced and quick. This is for all of you who are on a time crunch. I burned a lot in this one ! Nice little sweat and still felt the pump

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline leg lifts

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders
-squeeze your shoulder blades together for activation

Seated reverse dumbbell flies

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
-bring the dumbbell 90 degrees up to your torso and engage the lats 
-12 reps on each side

Bent over dumbbell rows

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the bench
- Reverse the motion to return to the initial position
-engage only your lower back and not the glutes

Deadlifts (from bench)

Back day❤️‍🔥

Quad focused leg day

Gabriela

It is 🔥🔥🔥🔥 😮‍💨….Definitely going to feel it tomorrow

Priscilla

Glutes and hamstrings

The shoulder definition though 🔥🤌🏻💪🏻

Shoulders and chest

Quad day!

The shoulders were shouldering today 🪨🔥

love a good shoulder and tricep workout! ♥️

Danielle

Shoulders, chest & triceps

Back and biceps

😮‍💨….. hella booty pump today 🙌🏻💯🔥🍑

Glutes and hammies

😮‍💨💪🏻 that shoulder pump though 🔥🔥🔥

parastoo

Adrian

Wow!! My arms are on fire! I really love that I can watch Gaby as she does the workouts so I can keep my form on point.

Amber

Back and Biceps

Quads

Glutes and Hamstring

Love that I can be in and out and get a great pump!

Back Day

Shoulders

Glute and hamstrings

Back&Biceps

HIIT workout

Muscle mommy in the making over here 🔥💪🏻💯 chest and shoulders on FIRE!!!

Shoulders&Chest

The post workout booty pump though 🔥🔥🔥🔥💯

Don’t be alarmed if y’all catch me double cheeked up on a Sunday afternoon cause of this workout right here 😮‍💨🔥

Booty cheeks and hammies are on 🔥🔥🔥

Back day❤️‍🔥

More workouts from Gabriella Barrios