Chisel your back with George Goreman III's no-nonsense punching workout

Doing reps upon reps of rows and flys can get monotonous. To change your back day routine, mix things up with a one-two punch with this easy to incorporate boxing drill from George Foreman III.

As a professional boxer and co-founder of boxing gym Everybody Fights in New York City, Foreman knows a thing or two about throwing punches. This drill will "increase your power but also make you a more well-balanced athlete," Foreman says.

All you'll need for this workout is a resistance band and a set of two-pound weights. Anchor the resistance band to a wall or surface in front of you. Take the band in your left hand and a weight in your right hand. As you throw your hand forward in a punch, pull the left side of your body as you pivot the back foot.

When you're pulling, bring the left hand all the way back to your face while keeping your knees bent and your chin down. When you're working the other side of your body, you want to stand fully extended as though you've thrown the right hand and you want to drive your back hand to the ground and pull your right elbow into your hip.

Once you're comfortable with this resistance band and hand weight move, add it to nonstop punching for a circuit. Foreman says to hold your two-pound weights in each hand (or using no weights, punch a heavy bag instead) and give nonstop alternating punches for a full minute.

Then immediately grab your resistance band and work one side of your body for a full minute. Switch back to your hand weights or heavy bag for a minute of nonstop punches before taking the resistance band again and working the other side of your body.

"Repeat that six times and that will equal three rounds of intense back work," Foreman says.

After finishing your sets, put that resistance band to work relieving some shoulder and neck tension. This stretch relieves "neuro-tension" in your neck and traps and helps mobilize your shoulder joints.