Burn your back fat and tone your triceps with this quick and easy back workout for women. All you need is a set of dumbbells and 15 minutes of your time. This quick and easy wings and bat back workout targets the back of the arms and the bikini strap areas of the arms, midsection, and upper back.


Do the 6 exercises 10 times each to complete one round.

Do 3 full rounds to complete the workout.

Choose a weight so that the last few reps are difficult but you can still do them with proper form. Too easy? Add a few pounds. Too hard? Drop some.

Try to move quickly from one exercise to another. This will help keep your heart rate up and burn more fat.

Do this workout twice a week and you will start to see a difference

BACK TRAINING FOR WOMEN


Stand with the dumbbells in front of you with your palms facing your body. This is your starting position. Exhale and pull the weight up to shoulder level. Keep the weight close to your body as you lift your elbows up and out to the sides. Then slowly lower the weight back to the starting position to complete one rep.

Stand holding dumbbells in front of your body with your palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your starting position. Exhale and lift the dumbbells in front of you until they are at shoulder level. Inhale and slowly return the weights to the starting position to complete one rep.

Hold a dumbbell in each hand. Keep your back flat and lean forward at the waist about 45 degrees. Keep your weights together in front of you. This is your starting position. Raise both arms out to the sides until they are in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades at the top of the movement. Then reverse the movement, lowering the dumbbells to the starting position to complete one rep.

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, lean forward at the hips at a 45-degree angle. Lower the weights in front of you with your wrists facing each other. This is your starting position. Exhale and pull the weights towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to the starting position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades at the top of the movement.

To begin, lie upright and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the initial position.

Simultaneously, lift your arms, legs, and chest off the floor and hold this contraction for 2 seconds. Tip: Tighten your lower back for the best results with this exercise. Remember to exhale during this movement.    


 Note: By holding the collapsed position, you should look like Superman when flying.

Begin to slowly lower your arms, legs, and chest to the starting position as you inhale. Repeat for the recommended number of repetitions prescribed in your program.

Lie face down on the mat with your arms extended above your head and your legs straight. Extend one leg and the opposite arm outward and toward the ceiling. Change your arm and leg quickly without losing your balance in the center of your torso. Move as fast as possible without losing your balance between the two sides.

Do you need a more fun daily exercise routine?

 Be sure to check out my Guide to a Strong Body: 12 Week Home Training Program that only requires 2 dumbbells and features a FREE support group. Meal plan is also available