Workout 3

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

   Child's Pose

   17slow

   lower backupper back
2. 2

   Thread the Needle

   26slow

   upper backshoulders
3. 3

   Cat-Cow

   24slow

   spinelower back
4. 4

   Walkout to Sumo Squat with Lat Stretch

   38slow

   full bodyhamstrings
5. 5

   Arm Circles

   24slow

   shoulderschest
6. 6

   Rest

   54slow
7. 7

   Arnold Press (Round 1)

   24smedium

   shouldersupper back
8. 8

   Rest

   17slow
9. 9

   Overhead Tricep Extension (Round 1)

   39smedium

   tricepsarms
10. 10

    Rest

    15slow
11. 11

    Arnold Press (Round 2)

    39smedium

    shouldersupper back
12. 12

    Rest

    28slow
13. 13

    Overhead Tricep Extension (Round 2)

    26smedium

    tricepsarms
14. 14

    Rest

    18slow
15. 15

    Arnold Press (Round 3)

    39shigh

    shouldersupper back
16. 16

    Rest

    11slow
17. 17

    Overhead Tricep Extension (Round 3)

    38shigh

    tricepsarms
18. 18

    Rest

    18slow
19. 19

    Zottman Curl (Round 1)

    40smedium

    bicepsforearms
20. 20

    Rest

    15slow
21. 21

    Walkout to Push-up (Round 1)

    37smedium

    full bodychest
22. 22

    Rest

    18slow
23. 23

    Zottman Curl (Round 2)

    43smedium

    bicepsforearms
24. 24

    Rest

    12slow
25. 25

    Walkout to Push-up (Round 2)

    42smedium

    full bodychest
26. 26

    Rest

    15slow
27. 27

    Zottman Curl (Round 3)

    40shigh

    bicepsforearms
28. 28

    Rest

    15slow
29. 29

    Walkout to Push-up (Round 3)

    39shigh

    full bodychest
30. 30

    Rest

    18slow
31. 31

    Row to Kickback (Round 1)

    35smedium

    upper backtriceps
32. 32

    Rest

    18slow
33. 33

    Chest Press (Round 1)

    41smedium

    chesttriceps
34. 34

    Rest

    15slow
35. 35

    Row to Kickback (Round 2)

    38smedium

    upper backtriceps
36. 36

    Rest

    18slow
37. 37

    Chest Press (Round 2)

    38smedium

    chesttriceps
38. 38

    Rest

    17slow
39. 39

    Row to Kickback with Pulse (Round 3)

    43shigh

    upper backtriceps
40. 40

    Rest

    9slow
41. 41

    Chest Press (Round 3)

    41shigh

    chesttriceps
42. 42

    Rest

    58slow
43. 43

    Pushback to Push-up (Finisher Round 1)

    40shigh

    chestshoulders
44. 44

    Rest

    19slow
45. 45

    L-Sit Overhead Extension (Finisher Round 1)

    35shigh

    coreshoulders
46. 46

    Rest

    18slow
47. 47

    Pushback to Push-up (Finisher Round 2)

    45shigh

    chestshoulders
48. 48

    Rest

    7slow
49. 49

    L-Sit Overhead Extension (Finisher Round 2)

    39shigh

    coreshoulders
50. 50

    Rest

    28slow
51. 51

    Pushback to Push-up (Finisher Round 3)

    39shigh

    chestshoulders
52. 52

    Rest

    11slow
53. 53

    L-Sit Overhead Extension (Finisher Round 3)

    33shigh

    coreshoulders
54. 54

    Rest

    30slow
55. 55

    Lying Full Body Stretch

    39slow

    full bodylats
56. 56

    Child's Pose with Thread the Needle

    36slow

    upper backshoulders
57. 57

    Overhead Tricep Stretch

    31slow

    tricepsshoulders
58. 58

    Cross-Body Shoulder Stretch

    26slow

    shoulders
59. 59

    Forward Fold

    18slow

    hamstringslower back

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Frequently Asked Questions