45 minute intermediate upper back workout at home

Here's everything you need to try our 45 minute intermediate upper back workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Bird Dog from Bear Crawl Hold
  • Circuit 2
  • Inchworm to Press Up
  • Bottom of Press Up Hold
  • Circuit 3
  • Side Plank Lift
  • Walk Outs

Circuit 1

Complete this round 3 times.

Bird Dog from Bear Crawl Hold

Complete 4 repetitions

Coaching Tips For Bird Dog from Bear Crawl Hold

Follow these cues to perform Bird Dog from Bear Crawl Hold correctly:

  • Create a stable base in the bear crawl position
  • Slowly lift opposite arms and legs.

Circuit 2

Complete this round 3 times.

Inchworm to Press Up

Complete 6 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Bottom of Press Up Hold

Complete 40 seconds

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Circuit 3

Complete this round 3 times.

Side Plank Lift

Complete 8 repetitions

Coaching Tips For Side Plank Lift

Follow these cues to perform Side Plank Lift correctly:

  • Keep elbow underneath shoulder
  • Slowly lower the hips to the floor and lift
  • Keep hips in line with shoulders.

Walk Outs

Complete 6 repetitions

Coaching Tips For Walk Outs

Follow these cues to perform Walk Outs correctly:

  • Spend as much time as possible on one hand
  • Do not let the hips move from side to side.

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This workout was made by Sean Klein

Sean Klein

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