No Equipment Demon Back Workout

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Credits :
@seanstetic
@LITVINOVFIT
@nee_tristan
@calimove
@kantonkuba_

Calisthenics Club
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Thanks bro. I just broke my door and table

jaturawatj

I appreciate the "no bar" part!

Serawit-sx

30 sec Superman hold
30 Superman pulses
30 Reverse Angels
30 Reverse Flies
30 Swimmers
30 Push Ups (do what you can)
30 Reverse/Backwards Push Ups
1 min Plank
20 Body Saw Planks
30 Renegade Rows w/o weights
30 Elbow Bridges (Widows)

You can substitute 30 for 20 if you need to. Or maybe add more, like 40 repeats instead.

This is the best routine I can think of and some really effective workouts for toning. These most likely won't build the levels of muscle shown in the video, but it will absolutely tone a LOT. And more than just your back, but definitely your back, too.

elistari

thanks dude my fingers got jammed by the door when it closed while I was doing pull ups

x.YooJoonghyuk

For the pullups and etc, you need to have a wider grip, i.e. larger distance between both hands, to target your lats, those are the key muscles that give you that V-taper look and the "wings" of the human body, but just switch up your grip type and distance for overall performance 👍👍

captainberzeliusverna

say no to weakness and laziness, welcome the strong mindset.

MusayidinaHP

thanks my brother, my mom said we could buy new table and door now

Kyz-zfl

Do NOT use your door. You are applying force in a direction it has no movement so if you weight more than 100 LBS do not use your door. Get a $50 amazon bar instead

dntpvp