• Jessica Mendes


Updated: Aug 21, 2020

Hey everyone!⁣⁣⁣


As promised, I’m doing a workout challenge to BLAST BACK FAT because this has been my stubborn area since I can remember. I’ve always had back fat but have been thin everywhere else and I’m now attempting to really fight it by doing a workout challenge where YOU can participate with me if you struggle with this area as well!⁣⁣⁣


I’m being super vulnerable here as this has been a huge insecurity for me for years so please be kind. I posted the full video on YouTube where I talk about my struggle and insecurity with my back fat, things I’ve tried to get rid of it that didn’t work for me such as cool sculpting, and the three different body types: ectomorph, endomorph, and mesomorph. ⁣⁣⁣


I also show my back fat in the YouTube video which was pretty hard for me to do, but I’m letting go of that insecurity by exposing it and working at it because I know I’m not the only one with this “issue.” I didn’t include all of that in the video on Instagram because it’s a 5 minute intro and I wanted to get straight to the workout here. If you want to hear what I have to say, feel free to jump to my YouTube channel and watch the video there. ⁣⁣⁣



* 20 weighted deadlifts⁣⁣⁣

* 20 weighted side bends each side⁣⁣⁣

* Planks (30-60 seconds)⁣⁣⁣

* Side planks (15 seconds)⁣⁣⁣

* 15 side plank dips⁣⁣⁣

* Swimmers 20 count (slow)⁣⁣⁣

* Swimmers 20 count (fast)⁣⁣⁣

* 15 back extensions⁣⁣⁣

(Stretch back if needed)⁣⁣⁣

* Bow pose (hold for 15 seconds)⁣⁣⁣

* 50 Russian twists⁣⁣⁣

* Vacuums (20-40 seconds) start with 20 if you’re not used to these and work your way up to 40 (inspired by @vickyjustizfitness )⁣

* 15 Dumbbell chops each side⁣⁣⁣


These workouts really target the lower and mid back to build muscle and lose the fat in that area. We have to be consistent with our exercise so I’m challenging you all to work out with me if you struggle with this as well. ⁣⁣⁣


I‘d love to see you join my challenge & do these exercises with me. 💪🏼🙏🏼❤️⁣⁣


Music: “Kiwi” and “Golden”⁣⁣

Artist: @jeffkaale

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