Combine back and abs day into one with this fat-burning, muscle-forging circuit.

With just three moves—medicine ball diagonal chops, bird dog rows, and bench leg raises—you'll work your lats, traps, triceps, and core to exhaustion, and develop definition and mass in the process.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for five to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more back and abs work:

Check out our favorite 10 workouts for a stronger back and abs, our eight tough exercises for abs that won't hurt your back, and our 10 upper-body moves that build your core.

For a complete archive of our daily quick-hit routines, go to