How many of you can hold a plank for 3 minutes? How many of you have a 6-pack? How many of you don't have back problems? In order to go from zero to hero, one needs to build a solid foundation, and that all starts, with your lower back.

Perform the following workout for 3 sets of 12

KB Deadlifts - Knees slightly bent, lift the kettlebell off the floor as you come up, bring it down to the floor as you come back down.
Superman - On your belly, bring one leg up and the alternate arm up. Repeat on other side. That's one rep.
Good Mornings - With a bar over your shoulders (or a pair of dumbbells in your hands), bend forward at your hips until you feel a slight discomfort and come back up. Keep your knees slightly bent.
Romanian Deadlifts - Same as the regular deadlifts, but keep your legs straight.
Hip Thrusters - With your feet as wide as your hips, lay down and bring your bum off the floor, by pushing your hips towards the ceiling. There should be a straight line from your knees (up high) all the way down to your shoulders (on the floor).

Having a strong back not only makes you feel like superman (or superwoman for that matter), but will alleviate any sciatic nerve issues (down one or both legs). Low back pain may also be due to an organ or bone issue, slipped disc, pneumonia, gallbladder infection, stomach problems or appendicitis Low back pain has also been known to be the number one reason why people visit the doctors. So it is crucial to make sure you take care of any lower back issues as soon as possible.