jtsangAZ

What up gym crew? I moved into a new apartment that has its own gym so i cancelled my membership at 24hr fitness. Thing is, this gym is limited to dumbbells that goes up to 50lbs, 1 bench that can go from a flat 180 degrees to 90 degrees and 1 machine that has two exercises for the lower back.

I need some ideas of new workouts that can blast my lower back. With or without weights, on the bench or on the floor. Anything will do. Thanks in advance.

Shoofin

Requires no weights:

Shoofin

and

http://www.5min.com/Video/8-Low-Back...Equipment-5017

fsttyms1

Most anything that works out your core.

jtsangAZ

Thanks for that link. I cant do that gif extension though, we dont ave any machine/benches similar to that

JnC

iTrader: (12)

Back extension
45 degree back extension
Bent Knee good morning
Back extension with exercise ball
Bird dog on medicine ball
Straight leg dumbbell deadlift
One arm straight leg deadlift

Dr. Colorado

Do the Rack, it works out your abs and lower back very well. We do it in boxing all the time.

10 pushups then rest in a horizontal position with your feet together on your forearms with your fingers intertwined and your elbow at a right angle count to 60,

do another 10 pushups then lock your arms as above count to 50,

repeat 10 pushups and then the rack dropping 10 seconds each time. If you really want to get core workout count the numbers loudly until you get to 0.

It sounds real easy but take it from me, it's not.

DecaFe1

^ so youre super setting pushups with planks...good for the core..you can make it harder by elevating your feet. also, google "superman" workout itll do good