Upper body and core. At home, pull ups and chin ups and sit ups are the best. At the gym, weight machines isolating key muscles. It's not rocket science - if y

Upper body and core. At home, pull ups and chin ups and sit ups are the best. At the gym, weight machines isolating key muscles. It's not rocket science - if your back is stuff and hurts, generally working out your back would have been a good preventative measure (but obv be careful with injuries etc!)