Workout 9

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

   Warm-up: Walkout to Cobra

   28slow

   hamstringsspine
2. 2

   Warm-up: Cat-Cow

   15slow

   spinelower back
3. 3

   Warm-up: Child's Pose

   13slow

   lower backhips
4. 4

   Warm-up: Hip Openers

   43slow

   hipship flexors
5. 5

   Warm-up: Downward Dog to Forward Fold

   9slow

   hamstringscalves
6. 6

   Warm-up: Shoulder Rotations

   29slow

   shouldersupper back
7. 7

   Rest

   41slow
8. 8

   Curl to Press (Round 1)

   45smedium

   bicepsshoulders
9. 9

   Rest

   12slow
10. 10

    Burpees (Round 1)

    40shigh

    full bodycardiovascular
11. 11

    Rest

    16slow
12. 12

    Curl to Press (Round 2)

    44smedium

    bicepsshoulders
13. 13

    Rest

    12slow
14. 14

    Burpees (Round 2)

    40shigh

    full bodycardiovascular
15. 15

    Rest

    13slow
16. 16

    Curl to Press (Round 3)

    42smedium

    bicepsshoulders
17. 17

    Rest

    13slow
18. 18

    Burpees (Round 3)

    43shigh

    full bodycardiovascular
19. 19

    Rest

    12slow
20. 20

    Tricep Extensions (Round 1)

    42smedium

    tricepsarms
21. 21

    Rest

    13slow
22. 22

    Plank Walkouts (Round 1)

    42smedium

    shoulderscore
23. 23

    Rest

    15slow
24. 24

    Tricep Extensions (Round 2)

    39smedium

    tricepsarms
25. 25

    Rest

    16slow
26. 26

    Plank Walkouts (Round 2)

    40smedium

    shoulderscore
27. 27

    Rest

    14slow
28. 28

    Tricep Extensions (Round 3)

    40smedium

    tricepsarms
29. 29

    Rest

    12slow
30. 30

    Plank Walkouts (Round 3)

    41smedium

    shoulderscore
31. 31

    Rest

    20slow
32. 32

    Front Raise to Lateral Raise (Round 1)

    38smedium

    shoulderscore
33. 33

    Rest

    11slow
34. 34

    High Plank Hold (Round 1)

    42smedium

    coreshoulders
35. 35

    Rest

    16slow
36. 36

    Front Raise to Lateral Raise (Round 2)

    40smedium

    shoulderscore
37. 37

    Rest

    18slow
38. 38

    High Plank Hold (Round 2)

    40smedium

    coreshoulders
39. 39

    Rest

    12slow
40. 40

    Front Raise to Lateral Raise (Round 3)

    42smedium

    shoulderscore
41. 41

    Rest

    13slow
42. 42

    High Plank Hold (Round 3)

    38smedium

    coreshoulders
43. 43

    Rest

    34slow
44. 44

    Jumping Jacks (Round 1)

    29shigh

    full bodycardiovascular
45. 45

    Imaginary Jump Rope (Round 1)

    41shigh

    calvescardiovascular
46. 46

    Jumping Jacks (Round 2)

    37shigh

    full bodycardiovascular
47. 47

    Imaginary Jump Rope (Round 2)

    33shigh

    calvescardiovascular
48. 48

    Rest

    18slow
49. 49

    Cool-down: Lying Full Body Stretch

    20slow

    full bodyabs
50. 50

    Cool-down: Lying Knee Twist

    46slow

    lower backhips
51. 51

    Rest

    4slow
52. 52

    Cool-down: Seated Shoulder Rotations

    22slow

    shouldersneck
53. 53

    Cool-down: Seated Side Stretch

    19slow

    upper backcore

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Frequently Asked Questions