Backburner coaching

Ana Delia De Iturrondo IFBB pro athlete and 30-time cover model takes pride in innovative and creative programming like this back workout that outperforms strength movements with interval bursts for the ultimate fat ray racetrack.

Perform each movement in the superset for one minute. Move quickly from one exercise to the next, with no pausing between movements, sets, or supersets to get your heart rate up and your fat burning off. (Exception: During Superset 4, switch between moves continuously for a minute, rest 30 seconds, and repeat a total of five sets as the final burnout.) Go through each Superset three times if you're a newer athlete and up to five times if you are are advanced.

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exercise Sets

Sandbell Slam

– superset with –

TRX Inverted Row (pronated grip)

3

Renegade Plank Row to Side Plank

– superset with –

climber

3

Sitting hand-over-hand sleigh train

– superset with –

Barbell deadlift

3

Standing row of sleds *

– superset with –

Push the slide

5

Superset 1

Sandbell Slam

Sandbell Slam

Sandbell Slam

Hold the sandbell by your sides with both hands and stand with your feet hip-width apart. Quickly lift the sandbell over you, step on your toes, then forcibly toss it on the floor with your whole body in front of you. Immediately pick it up again and repeat the process.

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Ana says: “When you drop the weight, you are really using your core. Grind your abs and pinch them tight. "

Tips: Pick a weight that allows you to move quickly, but it's still so challenging that by the end of the minute you'll be pretty gassed. No sand bell? Use a Dynamax style medicine ball (i.e. large / soft / non-bouncing) instead!

TRX Inverted Row (pronated grip)

TRX Inverted Row

TRX Inverted Row (pronated grip)

Adjust a TRX so that the handles are even and grasp a handle in each hand, rotating your palms down. Extend your arms, then place your feet under the TRX until your body is at an angle to the floor. Keep your hips, head, and heels in line. Ride your elbows down and back and pull your chest up between the TRX handles. Pause for a moment at the top, then slowly lower yourself down to start.

Ana says: "To make it harder, put your feet forward so you are almost parallel to the floor. If you want less intensity, put your feet back under you so you are more vertical."

Tip: Never let your hips droop or your knees bent. Maintain your rigid and fixed position throughout the repetition.

Superset 2

Renegade Plank Row to Side Plank

Renegade Plank Row to Side Plank

Renegade Plank Row to Side Plank

Stand next to a flat bench or step about knee level and place your right hand on the bench with your arm outstretched. With one hand on the bench, step onto the plank with your legs behind you. With the other hand, grasp a sand bell (or dumbbell) and let your arm reach all the way to the floor. Drive your left elbow up and back while keeping your shoulders straight. Stop at the top and squeeze, then open your arm and chest to one side and raise the sandbell towards the ceiling so your arm is perpendicular to the floor. Hold the side plank for a breath. Reverse the steps to return to the start. Do all the repetitions on one side before switching.

Ana says: "I really like this version of a row because it gives me more freedom of movement for my arm while challenging my core in a unique way."

Tip: Actively retract through your heels to ground your feet and keep you calm as you lift the weight in the side plank above you.

climber

climber

climber

Get on the plank with your hands under your shoulders and head, hips, and heels in a line. Alternatively, move your knees towards your chest, keeping your hips low and your chest above your hands.

Ana says: "Adjust the pace to suit your ability, use more speed when you are more advanced and proceed accordingly when you are a newer athlete."

Tip: Make your leg movement controlled and steady, like pistons shooting back and forth.

Superset 3

Sitting hand-over-hand sleigh train

Sitting hand-over-hand sleigh train

Sitting hand-over-hand sleigh train

Position a loaded sled in a flat area and attach a battle rope to the frame. Pull the rope across the floor and sit at the end of the rope with knees bent, heels tight, and back straight. Pull the sled evenly towards you with a hand-over-hand movement with the rope. When the sled reaches your feet, stand up, slide it back to the start, and repeat the process.

Ana says: “When you start pulling, of course, lean back from the sled. That's fine – just keep your back straight. "

Tip: Use both your legs and back for this movement, digging in your heels with each pull to stabilize your body and give you more torque.

Barbell deadlift

Barbell deadlift

Barbell deadlift

Stand behind a loaded barbell with your feet and toes hip-width apart and stand under the bar slightly. Kick your hips back and put your weight on your heels and drop to grab the barbell on either side of your knees. Your shins should be perpendicular to the floor, hips higher than your knees, back straight, and head neutral. Extend your knees and hips and pull the barbell up in a straight line, keeping it close to your body and lifting yourself until you are fully standing. Then slowly reverse the steps to return to the start.

Ana says: “Watch your back – keep your back straight and your core taut. You shouldn't look like a human rainbow! "

Tip: Work both the negative and the positive part to get the best benefit.

Superset 4

Standing row of sleds

Standing row of sleds

Standing row of sleds

Attach a TRX or other canvas / nylon handle to a loaded sled and hold a loop in each hand. Take a step away from the sled so your arms are outstretched and your feet are hip-width apart. Bend your knees, lower your hips slightly against the weight of the sled, and support your core. Ride your elbows up and back and forcefully pull the sled toward you. Take a step back and away and do another rep. Drive over the ground for some time.

Ana says: "Don't use your body weight or swing to pull the sled. Get into position – almost like doing a standing row of dumbbells, then pull up."

Tip: Use a lighter weight for the sled as this is a burnout superset and is meant to move quickly.

Push the slide

Push the slide

Push the slide

Once you've pushed the sled across the floor, drop the straps and place your hands low on the sled with your arms straight and hips low. Deliberately, yet quickly, push the sled forward and drive it forward with your legs and buttocks. When you reach the end, lift the handles and continue the pulling motion.

Ana says: "Make sure your arms are straight so the power goes from your legs to your hands."

Tip: Try to create forward momentum rather than pushing down on the sled by placing your hands low and placing your lower body behind your shoulders and arms.

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