If your workouts need a little twist, try adding a Tabata circuit to your routine. It will help to improve your cardiovascular fitness, it's fast- if you're short on time and easy to do, as long as you have a stop watch or timer.
Check out this Fantasie Fitness Youtube video below for an Introductory Tabata Routine. Feel free to try it out as well. Enjoy!!
Another exercise to help strengthen you back muscles, believe it or not, is the wall squat. The isometric contraction in your back used to keep your body against the wall aids in promoting back strength.
Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Tighten your abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to ten slowly and slide back up the wall. Repeat 5 - 10 times. If counting proves to be unreliable (which it eventually will), use a stopwatch to time the length of your wall squats.
Not only does your back benefit from this exercise but you will start to feel it working in your quads and hips as well. You may feel it more so in your quads when you start holding the wall squat for longer periods but don't worry.. that's normal. Keep at it and challenge yourself gradually.
In this section, you will find a collection of various exercises as well as tips and information on proper form.