Intense 6 Minute At Home Back Workout
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- čas přidán 1. 03. 2021
- Follow along intense 6 minute bodyweight back workout at home, no equipment needed!
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Official Anabolic Aliens video of: Intense 6 Minute At Home Back Workout!
Give this intense 6 minute at home back workout a try! There is no equipment needed so it's bodyweight only. You get a killer back workout without having to leave your house. Routines like this are great for those who want to work out while traveling and of course you can do this circuit at the gym too! There are 6 exercises using the intervals of 50 seconds high intensity work followed by 10 seconds rest and repeated for 6 minutes straight. Try 3-5 sets for a full volume back workout or use this as a finisher at the end of your weighted back day. This is a follow along routine and a timer is run throughout on the screen for you to stay on track. Let's train that back hard together!
Pulse Reach - 0:50
Lying Scissors - 1:50
Straight Arm Pulse Backs - 2:50
Alternating Supermans - 3:50
Straight Arm Lat Lift - 4:50
Side Reach Lifts - 5:50
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always help everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
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#AtHomeBackWorkout #BackWorkoutAtHome #HomeBackWorkout
*6 minutes of back day workout intensity right from home together!! LET'S GET ITTT*
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Awesome thanks
Cant wait to try this 🙏🏼😁
Aww yeahhhhh! Let’s get them gains out of this world Aliens, no limits 💪🏻👽🛸
You are only youtuber who never waste 10-15 minutes between exercise. You only talk about point. Keep uploading such video, iam seeing a lot of gains after doing your workout. Love❤ From India 🇮🇳
Yes❤️ 🇮🇳
Yes brother. It's true.
Love ❤ From India.
He is not like other CZcamsrs who spend 1 hour wasting time before and after exercise. He only talk about point and saves our precious time.
Watch Bullyjuice
The exercise creativity is yet again out of this world. Let's get these gains Aliens!
Thank you very much, I’m always doing my best for ya Aliens! No limits 🛸
Yessir we going crazy💪💪
I was literally looking for back workout and this is the absolute best one !
Hell yeah! I’m so pumped you think so. Let’s get these gains 💪🏻
@@AnabolicAliens your the best man!!!
This channel is the best. I have literally stopped going to the gym for 2 years now and have actually gained muscle with these at home workouts. My biceps were 14 inch when I was going to the gym. Now they measure a respectable 15.3 inches.
Hell yeah! I’m so happy to hear that. Keep up your hard work and only more gains to come! Thank you for your support 💪🏻👽
What kind of exercises did you do for your biceps bro thats one area i'm having some trouble with.
Mike is the kind of dude that will be your best friend no matter what
Good vibes only bro! 😁
this whole at home workout series has been the change of pace I needed. Keep up the good work.
You are so motivating its crazy. When i think i can't continue doing an exercise you are motivating me to keep going through the pain. Thank you so much
Looking great Mike :D Watching you always puts me in the best mood. Your energy is infectious!
Did this workout 4 times and had a crazy pump thanks so much for this video I watch your videos everyday and u help me out so much.
This looks like so much fun, thanks for another incredible workout routine!
Cant wait to try these! Thanks Alien Brother! 🙏🙏
Thank you so much for this you are brilliantly motivating 💪🏻
Surely will try this tomorrow morning.
Crush it Alex! 👊🏻
One of the think I like the most about your Video beside the Straight to the point is that they most of the time look easy, but when you actually try them you can really feel the burn
This is awesome, looking forward to another of these!!! 😄🤩
Love this workout very good🤙🏼
You're a beast Mike, this the best bodybuilding channel I ever found.
i’m working out back again, this man is a beast you led me to what i am right now legend 💪
Did this six times today and at the end not only was sweat pouring off my back but the muscle pump, especially in my mid/upper back, was freakin insane!!! Big thumbs up bro cannot wait for your future vids, they are really helping me get back in beastly shape after quarantine, PEACE BRO!! 🤙🤙🤙🤙
That's a great lot workout. Keep posting such vds. And please make vds on 1 dumbbell workout
Just in time for back/abs day. Thanks Mike 😎
You are amazing luv your workouts....thank you
Very good 👍🔥
Thank you 💯🇪🇬
I'm follow you all day .
Nice video anabolic alien I try your all workout from a year .
Love your videos ❤❤
Thank you for your support! Keep up your hard work 💪🏻
My dood. I’ve had neck pain my entire adult life because of a really bad car accident I had as a teenager. I tried everything from physio to yoga, cryotherapy and lasers, stretching and mobility work and nothing provided help. Doctors could not figure out why I had such bad chronic pain. MRI X Ray CT Scan found nothing. Your videos have helped me to realize after the accident and my back injury I had unknowingly avoided using my back muscles for the last 15 years. A month of doing these 5 minute back workouts 4 times a week and my pain is getting less and less. The exercises you choose really force you to engage all back muscles which can easily be missed in traditional weight training without realizing. Thank you man, you truly are my alien hero 🙏
IM HYPED ABOUT THIS VIDEO!!! Good Stuff
Pumped to hear it Sam! Thank you. No limits 🛸
Love these back workouts!
Let's gooo Mike!! Was waiting for another back workout and here ye gooo!!
Love from Indiaa❤️
Awww yeahhhh let’s get it! Sending love out to India 💚
My fav back workout now 💪thanks 😊
He did already some videos on back,
but this one is much better and original... 👍
no doubt one of, if not the best, fitness channels on youtube
Thank you so much 👽
definitely trying this out tomorrow this looks very cool!
Hell yeah! Hope you love it 💪🏻
Thank you for sharing those exercises 😁
AWW YEEEEEEEE. Let's go, Aliens!
Fight that burn!! 🔥
Thanks for the burn
Thanks dawg… Gotta good sweat N💪🏿
THankyou, planned on doing back today!
Ayyy get them gains Danish 💪🏻
you are a genius in the "home workout" series.
Love you Mike so much ♥️♥️
Keep it up buddy
So I jus received my two order of bands I got from you and I think I can use them in some of these exercises. Looking forward to more resistance band workouts
Let’s gooooo 💪🏻👽
effective + fun = anabolic aliens workouts
Gooo haaard from tahiti ❤
Awesome alien you always surprise us with new innovative ways to get work done, and that too with no bs
Small query i have a slip disc can i do these exercises thanks in advance
You need to talk to your doctor if you have a slipped disc. I wouldn’t recommend you doing any back exercise that could potentially worsen the injury
........... Side reach lifts are the top! 👍 ..............
I love back day let's go!!!
Awww yeahhhhhh 💪🏻👽
How often is the app updated with programs and exercises. I’m a long time fan so i use the paid version to have more access to exercises and programs. Maybe it’s just me but i havnt seen much updates to programs , but mainly exercises
Done dude
How about 2 rounds for lighting up the back before a back workout, or doing it twice daily, morning and evening, for maximum pump?
Power tiwister workout please
This will be an excellent addition to my back day. Thanks Mike!
6:49
Crazy back...
Brother please upload vdeo on bicep+triceps workout bodyweight.
Love ❤from india 🇮🇳
That’s actually an awesome idea to plan out some multi muscle group workouts soon! Let’s get it 👽
LOVE FROM BANGLADESH BROTHER
I'm BANGLADESHI TOOOOO
So much content
And way more to come! 👽
From Azerbaijan🇦🇿 Salam Aleykum👍👍👍
So should i repeat this exercise 3-5 rounds or do another back exercise first?
.....take a break....and get back at it.....damn....this stimulates me so much
Mike's back is so massive
Bro really ur exercise shown some results
Hey man! I have a slight anterior pelvic tilts? I have a slight one and trying to correct it... I understand it comes from weak glutes, weak hamstrings and abs.... So i was wondering if you had vids for these problem areas???
Hey Donald! I got a whole video to help you for anterior pelvic tilt right here - czcams.com/video/QUPxmxjD6zc/video.html
Can you please give the tips to correctly squeeze abs while doing abs workout because I've doing abs workout and its hurting my lower back
I got the exact video you need to see to help you out right here - czcams.com/video/QHW7deHgbbY/video.html
First time without tank.....looking crazy.....plzz make biceps next...
I will definitely be doing a biceps version of this workout series soon 💪🏻
Do I need to do 5 min exercises daily? Or should take break in between?
Came im clutch today i do upper body
If I do full upper body 2 times a week.....is 1 set of this enough?
🔥👍
Nice vedio. Deva here
Glad you like the vid bro!
First 💪🏽
We got leg chest and back I am waoting for the arm and abs one
Bro, all exercise daily one set with calorie demand does built muscle?
I always recommend to rest at least 24 hours before repeating training the same muscle group
All I learned from this was to NEVER underestimate aliens!!
this is lots harder than you might think
Sir I am 15 years old and I am living in India so I am following your intense 5 min workout, can these 5 min workout is suitable for me or not
they work for anyone
They can definitely work for you! Just gotta keep working hard 💪🏻
Brilliant
Pilates is too long. I need these specific lower back exercises for rehab.
PUSH THROUGH THE PAIN...'ALIENS'
How many are you from India???
Likr the comment, so that Mike can know how much people love him in India 🇮🇳🇮🇳🇮🇳🇮🇳
PLZZZ HELP, Hello sir, I am 16 yr old I had started biceps curl since some weeks, but one day I used some heavy weight while bicep curl, and from the next day I feel pain in my lower bicep while curls and it only pains while curls and barbell curls , sir plzzzzzzz help me out...... Its my left arm...
Bro just take a rest from your biceps you only needa work them out 1-2 times a week
@@Paysonn thanks bro
Make sure to allow your muscles the recovery time they need!
You can also use my static stretching bicep routine to alleviate strain! Here’s the link - czcams.com/video/Xm6rif0Crcg/video.html
Real as fuck nigga
I need a workout from skinny to shredded
Keep working out with a good diet and you’ll get there 🤙🏻
For best result i tired this after my back workout
i have man boobs which is becoming a great disaster for me. i am currently following your dumbbell chest circuits.is it right to lose chest fat?
please do something about man boobs please mike.
Here’s my vid on man boobs to help you out! - czcams.com/video/leMnFX5vRgU/video.html
I had seen on discovery on fight with bear #anabolic aliens
Awww yeahhhhhh 👽🐻
Yo...😅💪
At 6:50 you should've said "Lats Go" instead of let's go.
I am a 14 year old boy is it ok for me to do weight training. Does it stunt your height
You just need outdoor games and cylcle exploring
Yes it is ok and it will not stunt your growth. Watch my video on the topic here - czcams.com/video/pemEcav23Fw/video.html
Op
I am following his exercise from 1 years. Now my physique is perfect. Lots of love from India. Keep it up buddy
Love from india 🇮🇳❤️👍
Much love 💚
Me sitting on the couch watching this...
Lmao your turn now 💪🏻
Simple.
🦀back
but i already worked back today 🥺
Next back sesh you got this! 😄
Please someone tells me what he drinks???
BCAAs!
Hello sir ,
Make a diet plan for me
My age 22
Weight 153lb
Height 5,8 feet
I do diet plans on my website here - www.anabolicaliens.com/workout-diet-plans
Is it normal that my back is has literally no power after finishing
@Nitheesh BP thx i thought it was something bad
@Nitheesh BP i am stil working out right now
Thx you too i have finished 2 mins ago
Gotta shower
@Nitheesh BP done with all 5 sets
second
Damn is your engine off, I’m starting to see some fat, u bulking?
He start dieting few days ago. He post video about it
I’m actually pretty cut right now haha this vid was filmed right after the month I had to take off from training after my hair transplant. Kneeling angle ain’t really showing off either but I don’t think I look too bad! Lol
Firsst
First comment confirmed 👑
@@AnabolicAliens I’ve been doing your workouts, I’ve been in so much pain 😂