It's good to have options when planning your exercise routine.  That way you'll never miss your weekly workouts.   Here's a back and abs routine I've been doing for about the past month in my NYC apartment.  It doesn't require much space,  uses equipment that is relatively low cost when compared to the majority of other home exercise equipment, and only takes about 30 minutes. Best of all it's almost a gym quality workout because you're doing some of the most effective exercises possible like pull ups proving once again it doesn't take a lot of time, money, or space to get a great workout and keep yourself in tip top shape just know how and dedication.

 Effective, Versatile, Low-Cost Home Exercise Equipment

• Iron gym $40
• Power wheel $15-$20
• Resistance band with door anchor $15-$20
• Mat $20 (optional)

 Exercise Specs.

• Pull Ups 2-4 sets  8-12 reps 90-120 sec rest
• Resistance Band One Arm Row 3 sets 10 reps 45 sec rest
• Power wheel 2-3 sets 8-12 reps 60 sec rest
• Ys & Ts  2-3 sets, 8-12reps
• Crunches 3 sets 12-15 reps 20-30 sec rest
• Lying Pelvic Twist 3 sets 8-12 reps 30 sec rest.

 How to perform exercises as a routine

 Pull ups: 

Using iron gym in doorway (or other pull up apparatus) my favorite grip for the iron gym in particular is the neutral grip. but I also switch up the grip every few sessions to keep it interesting and keep my body guessing (a major key to stimulating results).  If you can only do 3 to start that’s ok you’ll build up in time.  Keep your movements slow and controlled.  Focus on the contraction at the top ease yourself down slow.  If pull ups are totally out of the questions for you at this point, then another option is to anchor your resistance band high up on your doorway and then sit on the ground to do pull downs.  Hold the handles and sit on the floor.  Extend your legs in front of you with a slight bend in the knees  Keeping your spine straight, and shoulders seated in place, draw your abs in tight  Initiate the move from your upper back muscles pulling the handles down in front of your shoulders keeping your hands close to the front of your body.  Pause and squeeze at bottom and slowly release your arms back up to the top keeping some tension on the muscles at the top so you do not completely extend and lock your elbows removing all tension from the muscles being worked..  Repeat for reps.

Resistance Band 1 Arm Row:

The bands pale in comparison to heavy dumbbell rows but here’s a little trick I found that really helps crank it up.  Find the heaviest resistance band you can get, make sure you have a really good anchor on your doorway, double it up and grab both handles in one hand.  If you have big hands like I do this won’t be a major problem.  If you can’t get a good grip on both handles at once then this won’t work well and you’ll have to taper it back to holding one handle.  Step back to adequate resistance, stager your stance, step the foot opposite the arm you’re using in front, brace your core, initiate the move from the shoulder blade in your upper back, and row your arm into your side focusing on squeezing the muscles in your shoulder blade pause, release repeat. Alternate arms and stance.  Take little or no rest between sets.

Power wheel

This exercise is similar to the pullover another super effective exercise.  When using power wheel extend only as far you feel comfortable so you can pull yourself back up even if it’s only one foot.  Over time you’ll get used to it and be able to extend farther.  Keep your core tight as if someone were going to punch you in the stomach.  Works abs, lats, chest 

. Ys and Ts 

Simple yet effective, Ys and Ts target an area even the most experienced fitness enthusiast doesn’t normally hit.  For the Ys lye on your belly in prone position with arms extended overhead, point thumbs up then lift arms up toward ceiling squeezing mid traps between shoulder blades. For Ts reposition arms along shoulder height, keeping thumbs pointed up.  Lift and raise arms up squeezing mid traps between shoulder blades.

Perform power wheel and Ys, and Ts as a compound set.  Perform 1 set of power wheel followed by 1 set of Ys and 1 set of Ts rest, then repeat.

Crunches and Pelvic Twist.

Contrary to popular belief more abdominal work doesn’t necessarily get you a six-pack, and when one part of the rectus abdominals (six-pack) contracts it all contracts so regular basic floor crunches work just as well as any socalled “low ab” exercise.   Don’t just move your body or worse yet, your head and neck.  Tighten your abs like someone’s going to punch you in the stomach and keep your abs tight the whole time, focusing on the squeeze atthe top.  Pair the floor crunches with the pelvic twist and alternate them.  For the pelvic twist turn onto your back raise legs so hips and knees are at 90 degrees.  Rotating at the waist lower legs to left, back up and then lower to the right.  Continue rotating side to side.  Create a smooth, steady, constant rhythm throughout.

 Don’t forget to stretch at the end, the rear delt stretch and child's pose are two good stretches for your back routine and make sure to work your other body parts evenly throughout the week to create well balanced strength and a well proportioned physique.

Work with a personal trainer in NYC,  or online personal trainer anywhere

Here's some mind body words of wisdom  you can use as a mental exercise for motivation  .  Sayings like these make a good mantra to chant to yourself occasionally to help increase self awareness which is the first step to making long lasting behavior change.

Watch your thoughts, for they become words

Watch your words, for they become actions

Watch your actions, for they become habits

Watch your habits, for they become character

Watch your character for it becomes your destiny.

Learn more about personalized mind body fitness training from NYC personal trainer Andrew Schmarje

Here's one of my all time favorite quotes.  It's especially relevant for those trying to maintain motivation for training and eating properly.  I first saw it posted outside the Forman's office at an industrial company I worked for in college, then again later outside a professor's office in the theatre building in college, and later I posted it at my desk as an independent personal trainer for a constant reminder of the power of persistence.  Simple reminders like these keep you going at times when you may want to give up.

"Nothing in this world can take the place of persistence.  Talent will not, nothing is more common than unsuccessful people with talent. Genius will not, unrewarded genius is almost a proverb.  Education will not, the world is full of educated derelicts.  Persistence and Determination alone are omnipotent."

The "Press On" quote has and always will solve problems of the human condition.

Calvin Coolidge

Need help with accountability and motivation to stay persistent in your lifestyle fitness training and nutrition efforts contact NYC personal trainer Andrew Schmarje for more info or help.

• Think of a favorite meal you really like that you could eat very often no matter what it is. 
•  If it isn't an especially healthy meal think of ways you could make this meal healthier without sacrificing flavor and enjoyment of the meal.
• Don't be afraid to try new things.   Experiment and practice cooking this meal with your newly designed healthy recipe or locate establishments, where you can have this meal prepared in a healthy manner without sacrificing flavor.  
• Keep in mind it may not taste exactly the same the first time.  If it's very close then after a few times of trying it you probably won't be able to taste the difference.  Keep in mind you can keep tweaking and fine-tuning your recipe further.  Be sure to include a well balanced array of portioned foods that include water, protein, carbohydrates (fiber), and unsaturated Fats.   Most importantly avoid processed foods
• One of my old personal favorites is turkey taco salad.  Made with avacado, salsa, black bean, cheese, low fat fage yogurt, brown rice on a bed of shredded dark green lettuce.  Even this old favorite has morphed into different meal variations throughout the years.  For example one of the ingredients I use now is Bison meat instead of ground turkey or lean ground beef.  The Bison has very little fat and still provides that uncompromising red meat taste and juiciness
• Be creative.  The possibilities are endless.