This routine will provide a good upper back and arm burn but requires no weights, so you can do it anywhere. However, it is fully floor work, so make sure you have a good mat or soft-ish spot to workout. Ready? We’re bringing sexy back…

Do each exercise for 40 seconds with a 5 second break between.

  • Push Ups - Everyone’s favorite! Feel free to do these on your knees if you need to.
  • Supermans - Lie face down on your mat with arms fully extended in front of you. Lift your arms, legs and chest up off the mat, and slowly lower back down.
  • Reverse Snow Angels - Still face down on the mat with arms out in front. Keeping your arms and legs lifted off the ground, slowly bring your arms around to your sides and back up. Like you are doing a snow angel, but on your stomach.
  • Dive Bomber Push Ups - From a high plank position, push back into Downward Dog. Bending your elbows, scoop your chest down towards the mat and all the way up, straightening your arms and arching your back, like you are stretching out your abs.
  • Trap Pulls - Still on your stomach, arms in front (most of the routine is spent in this position). Pull your elbows into your sides, bringing your hands as close to your shoulders as possible. Lift your feet and chest with each pull, and make sure you are really squeezing your shoulder blades together.
  • Swimmers - Back on your stomach with arms out front and chest lifted. Raise your right arm and left leg, then switch, always lifting your opposite arm and leg together.
  • Tricep Dips - Flip over into a sitting position, knees bent and arms behind you (like you are going to do a crab walk, but we won’t make you crab walk). Keeping your booty lifted up off the mat, bend your elbows to lower your upper body down and back up.
  • Plank Arm Raises - Holding a high plank position, raise one arm at a time out in front of you.
  • Reverse Fly - Face down on your mat, but this time extend your arms straight out to the side. With your thumbs pointing to the ceiling, lift your arms and legs up.
  • Downward Dog Press - Back into a Downward Dog, hold the position while bending your elbows to lower your head towards the mat and then straighten back up.
  • Combo Supertraps - Resume the position. Alternate Supermans (arms straight in front) and Trap Pulls (hands by your shoulders, elbows in).
  • Plank - Just hold a good old fashioned plank.
  • Back Pulses - On your stomach, arms down by your sides. Lift your arms, legs and chest.
  • Plank Row - In a high plank position, lift one arm at a time bringing your hand to your ribs and keeping your elbow tucked close to your body.

With all of these exercises, it’s important to focus on targeting the upper back and arm muscles. Otherwise, you might end up relying on your lower back too much. Think about squeezing your shoulder blades together, and you’ll definitely feel it in the right place.

October 25, 2020 — Kristin Reichert

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