Workout 2

Bringing Sexy Back is a 10-session upper body sculpting program designed specifically for women to tone, strengthen, and define the arms and back. Using just dumbbells and bodyweight, each 25-minute workout blends muscle-building supersets with high-energy finishers to help you build lean muscle and burn fat. Expect visible definition, better posture, and serious confidence—no gym required.

Exercises in This Workout

1. 1

   Cat-Cow Stretch

   32slow

   spineupper back
2. 2

   Child's Pose with Side Reach

   18slow

   lower backshoulders
3. 3

   Prone Reverse Angels

   42slow

   shouldersupper back
4. 4

   Standing Shoulder Circles

   27slow

   shoulders
5. 5

   Reverse Flys (Round 1)

   31smedium

   upper backshoulders
6. 6

   Rest

   19slow
7. 7

   Superman Pull (Round 1)

   41smedium

   lower backglutes
8. 8

   Rest

   11slow
9. 9

   Reverse Flys (Round 2)

   40smedium

   upper backshoulders
10. 10

    Rest

    19slow
11. 11

    Superman Pull (Round 2)

    42smedium

    lower backglutes
12. 12

    Rest

    12slow
13. 13

    Reverse Flys (Round 3)

    37smedium

    upper backshoulders
14. 14

    Rest

    16slow
15. 15

    Superman Pull with Hold (Round 3)

    43shigh

    lower backglutes
16. 16

    Rest

    15slow
17. 17

    Wide Grip Row (Round 1)

    38smedium

    upper backlats
18. 18

    Rest

    17slow
19. 19

    Plank Ups (Round 1)

    39shigh

    coreshoulders
20. 20

    Rest

    23slow
21. 21

    Wide Grip Row (Round 2)

    29smedium

    upper backlats
22. 22

    Rest

    17slow
23. 23

    Plank Ups (Round 2)

    40shigh

    coreshoulders
24. 24

    Rest

    13slow
25. 25

    Wide Grip Row (Round 3)

    46smedium

    upper backlats
26. 26

    Rest

    13slow
27. 27

    Plank Ups (Round 3)

    37shigh

    coreshoulders
28. 28

    Rest

    22slow
29. 29

    Alternating Bicep Curls (Round 1)

    29smedium

    bicepsarms
30. 30

    Rest

    28slow
31. 31

    Eccentric Push-ups (Round 1)

    36shigh

    chesttriceps
32. 32

    Rest

    12slow
33. 33

    Alternating Bicep Curls (Round 2)

    37smedium

    bicepsarms
34. 34

    Rest

    19slow
35. 35

    Eccentric Push-ups (Round 2)

    39shigh

    chesttriceps
36. 36

    Rest

    14slow
37. 37

    Alternating Bicep Curls (Round 3)

    40smedium

    bicepsarms
38. 38

    Rest

    17slow
39. 39

    Eccentric Push-ups (Round 3)

    37shigh

    chesttriceps
40. 40

    Rest

    58slow
41. 41

    Squat to Bicep Curl (Round 1)

    36shigh

    quadsglutes
42. 42

    Rest

    6slow
43. 43

    Bear Crawls (Round 1)

    34shigh

    coreshoulders
44. 44

    Rest

    3slow
45. 45

    Jumping Jacks (Round 1)

    31shigh

    full bodycalves
46. 46

    Rest

    27slow
47. 47

    Squat to Bicep Curl (Round 2)

    37shigh

    quadsglutes
48. 48

    Rest

    11slow
49. 49

    Bear Crawls (Round 2)

    31shigh

    coreshoulders
50. 50

    Rest

    2slow
51. 51

    Jumping Jacks (Round 2)

    30shigh

    full bodycalves
52. 52

    Rest

    14slow
53. 53

    Cat-Cow / Freestyle Stretch

    33slow

    spinelower back
54. 54

    Child's Pose

    9slow

    lower backlats
55. 55

    Thread the Needle

    20slow

    shouldersupper back
56. 56

    Child's Pose with Side Reach

    19slow

    lower backshoulders
57. 57

    Seated Chest & Shoulder Stretch

    31slow

    chestshoulders

More Muscle Tone Workouts

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Workout 3

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Workout 1

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Workout 2

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Workout 5

32 min · Sophie Jones

Workout 10

28 min · Sophie Jones

Frequently Asked Questions