Workout 6

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

   33slow

   spinelower back
2. 2

   Child's Pose

   7slow

   lower backhips
3. 3

   Bird Dog

   26slow

   coreshoulders
4. 4

   Standing Shoulder Rotations

   18slow

   shouldersupper back
5. 5

   Wide Grip Dead Stop Row (Round 1)

   35smedium

   upper backshoulders
6. 6

   Rest

   13slow
7. 7

   Chest Press (Round 1)

   44smedium

   chesttriceps
8. 8

   Rest

   17slow
9. 9

   Wide Grip Dead Stop Row (Round 2)

   35smedium

   upper backshoulders
10. 10

    Rest

    21slow
11. 11

    Chest Press (Round 2)

    36smedium

    chesttriceps
12. 12

    Rest

    15slow
13. 13

    Wide Grip Dead Stop Row (Round 3)

    35smedium

    upper backshoulders
14. 14

    Rest

    22slow
15. 15

    Chest Press (Round 3)

    40smedium

    chesttriceps
16. 16

    Rest

    14slow
17. 17

    Reverse Fly (Round 1)

    32smedium

    upper backshoulders
18. 18

    Rest

    27slow
19. 19

    Push-ups (Round 1)

    36shigh

    chestshoulders
20. 20

    Rest

    16slow
21. 21

    Reverse Fly (Round 2)

    37smedium

    upper backshoulders
22. 22

    Rest

    17slow
23. 23

    Push-ups (Round 2)

    45shigh

    chestshoulders
24. 24

    Rest

    16slow
25. 25

    Reverse Fly (Round 3)

    36smedium

    upper backshoulders
26. 26

    Rest

    13slow
27. 27

    Push-ups (Round 3)

    41shigh

    chestshoulders
28. 28

    Rest

    16slow
29. 29

    Shoulder Taps (Round 1)

    39smedium

    coreshoulders
30. 30

    Rest

    11slow
31. 31

    Alternating Single Arm Shoulder Press (Round 1)

    45smedium

    shoulderstriceps
32. 32

    Rest

    16slow
33. 33

    Shoulder Taps (Round 2)

    35smedium

    coreshoulders
34. 34

    Rest

    15slow
35. 35

    Alternating Single Arm Shoulder Press (Round 2)

    43smedium

    shoulderstriceps
36. 36

    Rest

    16slow
37. 37

    Shoulder Taps (Round 3)

    38smedium

    coreshoulders
38. 38

    Rest

    21slow
39. 39

    Alternating Single Arm Shoulder Press (Round 3)

    46shigh

    shoulderstriceps
40. 40

    Rest

    56slow
41. 41

    Row to Kickback (Round 1)

    30shigh

    upper backtriceps
42. 42

    Curl to Arnold Press (Round 1)

    42shigh

    bicepsshoulders
43. 43

    Rest

    20slow
44. 44

    Row to Kickback (Round 2)

    32shigh

    upper backtriceps
45. 45

    Curl to Arnold Press (Round 2)

    43shigh

    bicepsshoulders
46. 46

    Rest

    29slow
47. 47

    Row to Kickback (Round 3)

    41shigh

    upper backtriceps
48. 48

    Curl to Arnold Press (Round 3)

    32shigh

    bicepsshoulders
49. 49

    Rest

    19slow
50. 50

    Child's Pose

    31slow

    lower backupper back
51. 51

    Thread the Needle

    41slow

    upper backshoulders
52. 52

    Standing Tricep Stretch

    30slow

    tricepsshoulders

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Frequently Asked Questions