Get 20% off! arrow_drop_up
Skip to content

Follow us!

Free shipping worldwide $75.00 and up | 30-Day free returns

Get in touch with us

Crunch Time: A 45-minute Workout Plan for a Stronger Back, Biceps and Abs

As our schedules become increasingly busy, it can be challenging to fit regular exercise routines into our daily routines. But the truth is that even a short workout can have a great impact on our physical health. That's why we've put together a 45-minute workout plan that focuses on strengthening three of the most important muscle groups in our bodies: the back, biceps, and abs. These muscles are crucial for maintaining good posture, preventing injuries, and allowing us to perform everyday tasks with ease.

The workout plan is designed to be efficient and effective, so you can get the most out of your limited time. You'll need a few basic pieces of equipment, such as dumbbells and a stability ball, but other than that, you can do this workout from the comfort of your own home. We'll guide you through each exercise, explaining proper form and technique to ensure that you get the most out of each movement.

Have you ever felt like you just don't have enough time in the day to take care of yourself? It's easy to get caught up in the hustle and bustle of daily life and forget about the importance of self-care. But let me tell you, it's never too late to start prioritizing your health and fitness. You have the power to make positive changes in your life, and taking care of your body should be at the top of your to-do list every day.

When you commit to a regular exercise routine, you'll start to notice changes in your body and mind that will inspire you to keep going. You'll feel stronger, more energized, and more confident in your abilities. And as you continue to make progress, you'll be amazed at what you're capable of achieving. Remember, taking care of yourself is not a selfish act - it's an act of self-love. So don't wait any longer to start your fitness journey. Take that first step today and watch as your life transforms before your eyes.

1. Warm-up (5 minutes):

- 2 minutes of jumping jacks
- 2 minutes of jogging in place
- 1 minute of high knees

2. Back exercises (15 minutes):
- 3 sets of 10 reps of pull-ups
- 3 sets of 12 reps of bent over barbell rows
- 3 sets of 12 reps of dumbbell rows

3. Bicep exercises (10 minutes):
- 3 sets of 12 reps of bicep curls using dumbbells
- 3 sets of 12 reps of hammer curls using dumbbells

4. Abs exercises (15 minutes):
- 3 sets of 20 reps of bicycle crunches
- 3 sets of 20 reps of leg raises
- 3 sets of 20 reps of Russian twists using medicine ball

5. Cool-down (5 minutes):
- Light stretching for the back, arms, and abs

Note: If you are unable to do pull-ups, you can substitute them with lat pulldowns. And, adjust the weight according to your fitness level.

Premium Quality

Free Returns

Boost Your Results

99% Satisfaction