Get your beautiful back, tighten your chest muscles…both with this home workout! You will need water, an exercise ball or flat bench, 2-4 sets of dumbbells of varying weights. Be sure to increase your weight after each set. Complete 4 circuits. No rest between exercises; rest 30 seconds after completing each circuit. Also, watch the videos below to view correct form.
For an even more defined back, check out our TOTAL BODY TRANSFORMATION PROGRAM, designed for all fitness levels, with an easy to follow step-by-step guide.
We’ve included a short stretching video to be performed before your workout.
One arm dumbbell row – 12 reps each arm
Bent over dumbbell rows – 12 reps
Dumbbell Chest Press – 12 reps
Dumbbell Flyes – 12 reps
Rest 30 seconds
This workout was designed by Gale Compton (Skinny Ms. Fitness) who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.