Workout 7

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-Cows

   33slow

   spinecore
2. 2

   Child's Pose with Thread the Needle

   21slow

   upper backshoulders
3. 3

   Rest

   7slow
4. 4

   Lying Knee Hugs

   27slow

   lower backhips
5. 5

   Rest

   3slow
6. 6

   Forward Fold to Standing Reach

   5slow

   hamstringsspine
7. 7

   Standing Side Stretch

   16slow

   coreupper back
8. 8

   Rest

   2slow
9. 9

   Standing Torso Twists

   15slow

   spinecore
10. 10

    Rest

    45slow
11. 11

    Bicep Curls (Round 1)

    37smedium

    bicepsarms
12. 12

    Rest

    31slow
13. 13

    Russian Twists (Round 1)

    28smedium

    corelower back
14. 14

    Rest

    15slow
15. 15

    Bicep Curls (Round 2)

    41smedium

    bicepsarms
16. 16

    Rest

    15slow
17. 17

    Russian Twists (Round 2)

    37smedium

    core
18. 18

    Rest

    17slow
19. 19

    Bicep Curls (Round 3)

    38smedium

    bicepsarms
20. 20

    Rest

    21slow
21. 21

    Russian Twists (Round 3)

    36smedium

    core
22. 22

    Rest

    18slow
23. 23

    Tricep Kickbacks (Round 1)

    37smedium

    tricepsupper back
24. 24

    Rest

    28slow
25. 25

    Plank Jacks (Round 1)

    29shigh

    coreshoulders
26. 26

    Rest

    16slow
27. 27

    Tricep Kickbacks (Round 2)

    34smedium

    tricepsarms
28. 28

    Rest

    22slow
29. 29

    Plank Jacks (Round 2)

    36shigh

    coreshoulders
30. 30

    Rest

    16slow
31. 31

    Tricep Kickbacks (Round 3)

    41smedium

    tricepsarms
32. 32

    Rest

    19slow
33. 33

    Plank Jacks (Round 3)

    35shigh

    coreshoulders
34. 34

    Rest

    18slow
35. 35

    Standing Shoulder Press (Round 1)

    36smedium

    shouldersarms
36. 36

    Rest

    20slow
37. 37

    V-Sits (Round 1)

    36shigh

    core
38. 38

    Rest

    15slow
39. 39

    Standing Shoulder Press (Round 2)

    40smedium

    shouldersarms
40. 40

    Rest

    18slow
41. 41

    V-Sits (Round 2)

    38shigh

    core
42. 42

    Rest

    14slow
43. 43

    Standing Shoulder Press (Round 3)

    39smedium

    shouldersarms
44. 44

    Rest

    18slow
45. 45

    V-Sits (Round 3)

    40shigh

    core
46. 46

    Rest

    30slow
47. 47

    Side Plank Dips (Side 1, Round 1)

    29shigh

    coreshoulders
48. 48

    Rest

    11slow
49. 49

    Side Plank Dips (Side 2, Round 1)

    28shigh

    coreshoulders
50. 50

    Rest

    16slow
51. 51

    Curl to Press (Round 1)

    38smedium

    bicepsshoulders
52. 52

    Rest

    12slow
53. 53

    Side Plank Dips (Side 1, Round 2)

    32shigh

    coreshoulders
54. 54

    Rest

    8slow
55. 55

    Side Plank Dips (Side 2, Round 2)

    34shigh

    coreshoulders
56. 56

    Rest

    20slow
57. 57

    Curl to Press (Round 2)

    32smedium

    bicepsshoulders
58. 58

    Rest

    18slow
59. 59

    Cobra Stretch

    19slow

    corelower back
60. 60

    Child's Pose with Side Reach

    42slow

    upper backshoulders
61. 61

    Standing Reach and Shrugs

    24slow

    shouldersfull body

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Frequently Asked Questions