Let’s talk about that pesky spot of back fat known as … THE BRA BULGE … where fat tends to bulge out around the bra straps.

This is a trouble spot for most women, but it could also be where you “genetically” hold on to fat. If you need any help determining the best way to structure your lifestyle based around your genetics, make sure and take this  FREE BODY TYPE QUIZ!

No matter your body type, leaning out your back comes down to two things:

• BLASTING FAT
• BUILDING MUSCLE

Unfortunately… you can’t spot-reduce fat.
Fortunately… you can build and tone muscles to give your back a leaner appearance.

We are going to walk you through a workout that DOES BOTH!

Before we give you the workout…
Chances are you only think you are giving your back workout the attention it needs.Many times, ladies will go in and do a few pull-downs on a cable machine, or maybe a few cable rows, and think that is going to get the job done.

You have to hit ALL AREAS of your back. A couple of rows and a few sets of pull-downs won’t achieve that. 

THIS WORKOUT is a high-intensity back workout that will hit ALL areas of the back but will place THE MOST emphasis on the area where the bra bulge happens.

It also includes some high-intensity cardio to help burn additional calories.

To achieve this muscle-building + fat-blasting combo .. we are going to be doing something called Functional HIIT Training.

• You will focus on TIME instead of counting reps.
• You will work muscles to exhaustion – using moderate to heavy weight.
• You will get VERY LITTLE REST between exercises and sets.
• You will incorporate small bursts of cardio in-between every single exercise.

LETS BLAST SOME BRA BULGE FAT!!!

BRA BULGE WORKOUT

Duration: Roughly 30 min
What To Do: Go through each exercise without stopping. The only time you will rest is the quick assigned rest time between sets. You may need a little time to get from equipment to equipment between each exercise..do not use this as an excuse for extra rest!

Band or Machine Assisted Pull-Ups (Slightly Wide Grip)
45 work
15 rest
X3

1 Min … Jump Rope

Close Grip Seated Row
45 work
15 rest
X3

1 Min … Jump Rope

Bent Over Rope Rows
45 work
15 rest
X3

1 Min … Jump Rope

Standing Lat Pull Down (use a rope for ease/transition)
45 work
25 rest
X3

1 Min … Jump Rope

Renegade Alternating DB Rows
45 work
15 rest
X3

1 Min … Jump Rope

5 second Superman Holds With Lat Squeeze every 5 seconds
45 work
15 rest
X3

1 Min … Jump Rope

BONUS BACK FAT BLASTER…
If you want some EXTRA BACK FAT BLASTING, we suggest throwing in 15 min on a rower at the end of this workout.

THAT’S IT.
YOU. ARE. DONE

Since you will have VERY LITTLE REST TIME, you will likely find that you fatigue and need to use less weight from set to set. We suggest working in a pyramid style, starting with the heaviest weight you can do with proper form, then lower weight with each set, or as needed. You can even lower the weight mid-set. 

 

DON’T FORGET…. You CAN hit specific muscles hard through training, but spot reducing back fat IS NOT possible. Your goal is to achieve overall fat loss and the best way to do that is to know your body type!

This FREE BODY TYPE QUIZ is only 5 questions and will show you what type of diet and training will help you achieve the BEST RESULTS based on your genetics!!