SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Sexy BACK WORKOUT for Women! Upper, Middle, and Lower Back Exercises to Say Goodbye to Back Fat!

Stand taller, tone up your muscles and blast fat with this sexy back workout! 10 exercises to help you realign the spine, improve posture and strengthen the core. Go ahead and add this circuit to your workout regimen and say goodbye to back fat!

SEXY BACK WORKOUT

Say Goodbye to Back Fat, strengthen the Core and realign the spine with this quick burn Back Workout! https://www.spotebi.com/workout-routines/sexy-back-workout-say-goodbye-to-back-fat/

WORKOUT VIDEO

BACK WORKOUT INSTRUCTIONS

EQUIPMENT

Dumbbells.

WARM UP

Start this sexy back workout with an aerobic warm up routine.

WORKOUT

Repeat this circuit 2 times and rest for 60 seconds between sets.
1. Deadlift upright row: 45 seconds. Stand up with your feet shoulder-width apart and hold a set of dumbbells in front of your thighs. Push your hips back and lower the dumbbells until your torso is parallel to the floor. Stand up, pull the dumbbells toward the chest and repeat.
2. Pilates swimming: 45 seconds. Lie on your belly with your arms and legs fully extended. Raise both arms and legs off the mat and lift your head and chest. Flutter your arms and legs and keep alternating sides for 45 seconds.
3. Lawnmower pull: 30 seconds + 30 seconds. Stand up and hold a dumbbell in your left hand. Squat, rotate your torso to the right and bring the dumbbell toward your right foot. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder. Repeat for 45 seconds and then switch sides.
4. Cobra lat pulldown: 45 seconds. Lie on your stomach with your arms and legs fully extended. Raise your upper body, bend the arms and bring the shoulder blades together. Lower your upper body, extend the arms and repeat for 45 seconds.
5. Bow and arrow squat pull: 45 seconds. Get up, grab a set of dumbbells, squat and bend your torso until your chest is nearly parallel to the floor. Twist your torso to the right, bring the left dumbbell between both feet and pull the right dumbbell close to your right shoulder. Switch sides and repeat.
6. Back extensions: 45 seconds. Lie on your belly with your legs fully extended and your hands supporting your head. Lift your torso, hold for a count of 2 and return to the starting position.
7. Bent over lateral raise: 45 seconds. Get up, grab a set of dumbbells and bend your torso until your chest is nearly parallel to the floor. Raise your arms out to the sides as you lift the dumbbells. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.
8. Bird dogs: 45 seconds. Start on your hands and knees and extend one leg and the opposite arm at the same time. Pause for 3 to 5 seconds, return to the starting position and switch sides. Continue alternating sides for 45 seconds.
9. Dumbbell bent over row: 45 seconds. Get up, grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. Slowly lower the weights to the starting position and repeat for 45 seconds.
10. Superman: 45 seconds. Lie on your belly, with your arms and legs fully extended. Lift both arms and legs off the floor, and hold for a count of 2. Lower them back to the starting position and repeat.

The Weight Loss Edition
12-week slimdown program

Weight Loss Program
Start your journey to a better you! Download our exclusive 12-Week Weight Loss Program, which offers an intensive workout plan, nutrition coaching, wellness advice and additional lifestyle elements. Learn how to overcome any obstacle you’re faced with and get healthy, happy and fit!

DOWNLOAD HERE

STATIC STRETCHES

Finish this sexy back workout with a quick stretching routine.

INTERVAL TIMER

MUSIC PLAYLIST


Click here to open Spotify in a new tab.

CALORIE CALCULATOR

Enter your weight to find out how many calories you can burn doing this sexy back workout:

RELATED WORKOUT ROUTINES


  • Sexy ARMS WORKOUT to Sculpt Lean, Long and Feminine Arms! / @spotebi


  • OBLIQUES WORKOUT to give you a Sexy Little Waist! / @spotebi


  • Quick CALF WORKOUT! Best Exercises for Sexy, Slim Calves! / @spotebi


  • Best CHEST WORKOUT for Women: Lift and Firm your Breasts Naturally! / @spotebi

SHARE THIS POST!
New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved