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Bulletproof Back

Advanced back-and-core circuit with side planks, prone raises and single-leg bridges.

  • 15 min
  • 20 movements
  • Difficulty 1–4/5
WorksArmsBackLegsCore

The workout, in order

  1. Arm Circles

    Difficulty 1/530 sec

  2. Standing Hip Rotation

    Difficulty 2/530 sec

  3. Frog Deadlift Jump

    Difficulty 4/530 sec

  4. Squat to Walkout

    Difficulty 4/530 sec

  5. Plank Reach-Through

    Difficulty 2/530 sec

  6. Plank Up-Down

    Difficulty 4/530 sec

  7. Side Plank — Left

    Difficulty 4/530 sec

  8. Side Plank — Right

    Difficulty 4/530 sec

  9. Bird Dog

    Difficulty 2/530 sec

  10. Lying Pull-Backs

    Difficulty 2/530 sec

  11. Prone Y-Lift

    Difficulty 2/530 sec

  12. Reverse Snow Angels

    Difficulty 2/530 sec

  13. Alternating Superman

    Difficulty 2/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Dead Bug

    Difficulty 2/530 sec

  18. Windshield Wipers

    Difficulty 3/530 sec

  19. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  20. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day

Guides for this practice