Workout 5

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

   Lat Stretch Walkout

   14slow

   upper backshoulders
2. 2

   Supine Knee Wipers

   26slow

   spinelower back
3. 3

   Shoulder Rotations

   41slow

   shoulders
4. 4

   Alternating Hammer Curls (Round 1)

   41smedium

   bicepsforearms
5. 5

   Rest

   16slow
6. 6

   Pushback Planks (Round 1)

   38smedium

   coreshoulders
7. 7

   Rest

   16slow
8. 8

   Alternating Hammer Curls (Round 2)

   40smedium

   bicepsforearms
9. 9

   Rest

   16slow
10. 10

    Pushback Planks (Round 2)

    40smedium

    coreshoulders
11. 11

    Rest

    15slow
12. 12

    Alternating Hammer Curls (Round 3)

    38smedium

    bicepsforearms
13. 13

    Rest

    16slow
14. 14

    Pushback Planks (Round 3)

    42smedium

    coreshoulders
15. 15

    Rest

    14slow
16. 16

    Bicep 21s (Round 1)

    41shigh

    biceps
17. 17

    Rest

    11slow
18. 18

    Overhead Tricep Extension (Round 1)

    42smedium

    triceps
19. 19

    Rest

    14slow
20. 20

    Bicep 21s (Round 2)

    41shigh

    biceps
21. 21

    Rest

    17slow
22. 22

    Overhead Tricep Extension (Round 2)

    38smedium

    triceps
23. 23

    Rest

    14slow
24. 24

    Bicep 21s (Round 3)

    44shigh

    biceps
25. 25

    Rest

    11slow
26. 26

    Overhead Tricep Extension (Round 3)

    40smedium

    triceps
27. 27

    Rest

    18slow
28. 28

    Renegade Rows (Round 1)

    40shigh

    upper backcore
29. 29

    Rest

    12slow
30. 30

    Kneeling Tricep Kickbacks (Round 1)

    42smedium

    triceps
31. 31

    Rest

    14slow
32. 32

    Renegade Rows (Round 2)

    41shigh

    upper backcore
33. 33

    Rest

    14slow
34. 34

    Kneeling Tricep Kickbacks (Round 2)

    42smedium

    triceps
35. 35

    Rest

    14slow
36. 36

    Renegade Rows (Round 3)

    38shigh

    upper backcore
37. 37

    Rest

    15slow
38. 38

    Kneeling Tricep Kickbacks (Round 3)

    43smedium

    triceps
39. 39

    Rest

    45slow
40. 40

    Side Plank Hip Dips (Right) (Round 1)

    31shigh

    coreobliques
41. 41

    Rest

    8slow
42. 42

    Side Plank Hip Dips (Left) (Round 1)

    35shigh

    coreobliques
43. 43

    Rest

    8slow
44. 44

    Standing Bent Over Rows (Round 1)

    35smedium

    upper backlats
45. 45

    Rest

    29slow
46. 46

    Side Plank Hip Dips (Right) (Round 2)

    34shigh

    coreobliques
47. 47

    Rest

    6slow
48. 48

    Side Plank Hip Dips (Left) (Round 2)

    33shigh

    coreobliques
49. 49

    Rest

    16slow
50. 50

    Standing Bent Over Rows (Round 2)

    38smedium

    upper backlats
51. 51

    Rest

    13slow
52. 52

    Child's Pose

    26slow

    lower backlats
53. 53

    Cobra Stretch

    25slow

    corelower back
54. 54

    Overhead Reach

    13slow

    latsshoulders
55. 55

    Overhead Tricep Stretch

    18slow

    triceps

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Frequently Asked Questions