Upper Body

This is now my favorite back workout! It's so nice, you might want to do it twice!

You'll need heavier dumbbells if you have them. This routine really attacks the back muscles in an effective way. 

I'm using a pair of 20s, 10s, and one 15 lb dumbbell. 

If you have a barbell, it works great for the last exercise, underhand grip rows. 

This is the perfect quick arm workout b/c it's done standing with just one pair of dumbbells. You will alternate between biceps & triceps. This lets you pack as many reps as possible. Your arms should definitely be feeling it by the end!

I'm using one pair of 8 lb dumbbells for the entire workout. 

This workout focuses on the chest using one pair of dumbbells. I'm using a pair of 10 lbs, but you might have to go down or up in weight depending on the exercise. So have some options nearby!

You should NOT feel pain in the shoulders while doing these movements. If you do, you need to lighten your weight and make sure your elbows are not flaring out too wide. 

There are no push ups in this routine, so everyone should be able to safely do this workout no matter your fitness level!

This is alllll shoulders for 5 minutes! All you need is one pair of dumbbells. I'm using a pair of 8 lbs. Your shoulders should be scorched by the end!

This is a scorcher for the back muscles! People NEED more work! We live in such a forward moving type of world (driving, computer, etc). So this is the perfect quick routine to do regularly to keep those underworked muscles activated! 

Ideally, you need two sets of weights for this routine. I suggest a light to medium pair (6-8 lbs) and a heavier pair (10-15 lbs).

You'll also need a chair or couch to sit on. But if you don't have anything nearby, you can do this entire workout standing. 

A pair of medium sized dumbbells will work best for this 5 minute arm routine. I'm using a pair of 8s, but you may need to go lighter or heavier for some of the exercises. This workout focuses on the shoulders, biceps & triceps.

This routine works the muscles in your arms: rear delts, side delts, front delts, biceps & triceps. 

I'm using a pair of 15 lb dumbbells for this back circuit. You'll get some great core work with this one too! 

I'm using a pair of 8 lb dumbbells for this back workout. 

- Rear Delt Lifts

- Straight Arm Kickbacks

- Pullovers

You need a long, light resistance band for this routine. I recommend the kind that I'm using in this video as opposed to the ones with the handles. But if you only have the one with handles, you can use it (as long as it's light resistance). These bands are very inexpensive. Type in THERABAND on Amazon and you'll easily find them. This one is SOOOOO great for the health, strength and safety of your shoulders, and it also helps combat all the hunching we do every day. 

This one will have you feeling SO good b/c it focuses on the thoracic and opening up the tight areas in the chest. If you work at a desk/computer, drive a lot, are on your phone often, breastfeeding or taking care of kids, this routine is a MUST!

This routine combines core work with upper body. 5 moves repeated twice!