Upper, middle and lower back, hamstrings, glutes and of course core all will be strengthened during this posterior chain dumbbell workout!

As with the anterior chain (front of the body), the posterior has huge room for muscle building due to the back, glutes and hamstrings. This in turn can help with so many parts of everyday movements, improved posture, reduced risk of injury and ability to lift heavier.

Adding muscle to the body largely can generally help increase your metabolic rate so basically increasing the amount of energy your body uses simply being alive!

For this posterior chain workout you will need a pair of dumbbells, your mat and a yoga block/thick book!

The dumbbells I am using are 15kg each.

A lot of these movements involve unilateral work so one side then straight into opposite side, then repeat with no rest! However you are essentially gaining rest on one side at all times!

Think about lengthening and contracting the muscles particularly during the single side bent over rows.

During Renegade Rows, think that ohh only have the back muscles to lift... everything else is braced including your quads, glutes and core!

During the forward lean lunges, these are regular lunges relating to knee alignment, depth and pace but simply tilt forward at hips more to include glutes that bit more.

NOTE: the Rotate Renegade Row does not mean a rotational exercise relating to the lower back. The dumbbell is rotating and requires bracing for maximum core stability and activation during this movement!

The timer will be on for 30 seconds per exercise most of the way, however rotational renegade rows and stagger RDL to lunge are 1 minute duration each!

ALT RENEGADE ROW
BENT OVER ROW
REST
ALT RENEGADE ROW
BENT OVER ROW
REST
STAGGERED RDL
STAGGERED RDL (switch)
STAGGERED RDL (switch)
STAGGERED RDL (switch)
REST
STAGGERED RDL
STAGGERED RDL (switch)
STAGGERED RDL (switch)
STAGGERED RDL (switch)
REST
ROTATE SINGLE ARM ROW
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
REST
ROTATE SINGLE ARM ROW
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
REST
STAGGERED RDL TO LUNGE (1 minute)
REST
STAGGERED RDL TO LUNGE (switch)
REST
STAGGERED RDL TO LUNGE (1 minute)
REST
STAGGERED RDL TO LUNGE (switch)
REST
ROTATE x1 ARM RENEGADE ROW (1 minute)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ELEVATED REVERSE LUNGE
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)

Finisher: 30/30/30/30...!
X2 dumbbells
SUMO SQUAT
RDL
BENT OVER ROW
Drop to x1 dumbbell!
SUMO SQUAT
RDL
BENT OVER ROW

A simple and smart session to build your back, hamstrings and glutes!!

I love rows and RDLs! And there are plenty in this session!!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases