Killer Arms & Back Workout

Killer Arms & Back Workout

This one is definitely BRUTAL! This Killer ARMS and Back BIKINI Boot Camp Workout is a classic that will really work those Arm & Back Muscles and help you achieve that nice upper body tone you want for Summer!

Join our Free Monthly Challenges and you will really enjoy the benefits and the journey with us at BTES and our amazingly supportive community!

Total-Body Benefits of the Killer Arms & Back Workout

Weights : Weight training can help your weight maintenance and change your body’s composition. The benefits of using weights include building muscle, burning body fat, strengthening your bones and joints, reducing injury risk and improving your heart health. To lift weights safely, it is important to start slowly, take rest days and always use proper body form. Weight lifting isn’t just about bulking up and building muscle mass, as the benefits really do include so much more! Maintaining weight loss, lowering inflammation and staving off chronic disease are just a few of the benefits!

This type of workout especially can improve posture, sleep, mood and energy levels and it affects just how we feel and how clearly we think. Weight training can definitely improve the quality of a person’s sleep. Using weights can increase your bone density, which in turn strengthens your bones. It can also improve your body composition, your physical fitness and ultimately prevent injury. The benefits are monumental and the results you can achieve will really make a difference!

It keeps your bones strong and healthy and your bones need to stay challenged, just like your brain needs exercise to stay sharp. As you get older you start to lose bone density at a small percentage each year. Resistance training creates force on the bone and helps them stay strong. Your body cares about survival, as well as making you looking cute in a bikini! It has to adapt to survive, so it’ll get stronger and your bones will get stronger to endure this force.

Using weights can help stave off disease and the stronger you are, the more resilient you are against disease and overall risk of long term health issues. It can boost your metabolism and fat loss and can change your metabolism because you’re burning more calories if you have more muscle. It's an active tissue and it burns more energy at rest compared to fat. Weights in any workout will improve strength and endurance. Your body grows stronger and the effects will ricochet into other aspects of your physical activity. If your legs get stronger, then the amount of time you can spend on a walking challenge, treadmill or on a hike will be longer. Even very good runners who do weight training actually improve their running efficiency. It also improves balance and reduces the risk of falls. Strength training will provide better balance and strengthen your legs.

Ultimately any exercise workouts and routines involving weights will boost confidence! Lifting weights has obviously changed my life and directed my path, every day I decide to lift weights I set a new personal best. Those things build my self-esteem and self-confidence and help maintain my weight!

We can help you with this on the 5 Day Better You Program


Killer Arms & Back Workout - What are we doing in today's workout?!

Bicep Curl to Front Raise : This is a great exercise for combining a biceps and shoulder workout! You need two weights and hold them tight to start those bicep curl movements. Keep your feet hip width away with your arms hanging down holding onto those weights. Keep your posture upright and bend your elbows until the forearm is parallel to the ground. Squeeze your core in tight and hold your elbows in towards your body. In a slow and controlled way bring your arms out in front of you and ensure that the upper arms do not move. They need to stay tight and close to the sides of your upper body. Bicep curls are effective at recruiting your biceps and therefore can be used to build size, as long as they are completed at an appropriate frequency and volume. Release and Feel the Burn!

Single Row to Double RowThe Single to Double Row is a great exercise to improve your posture, stabilize your core and to sculpt your upper, mid and lower back. It also allows for a great stretch at the midpoint of the repetition, meaning more rapid muscle growth. It can also improve posture by strengthening the upper back, a muscle that is usually neglected. I personally have found the upper back responds well to endurance-based work which really helps postural correction. Lean forward and with two weights push your shoulders back and then squeeze them in bringing up your arms. The idea of this exercise is to work your back and shoulders together and whilst doing this lift up your arms and pull your core in tight. You will not get bulky with this exercise, it's all about squeezing your elbows in and having a 100% Positive Mindset!

Fly to Tricep ExtensionThis fly exercise can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion and reduce tightness in the upper body. By using weights with this exercise it can really help you to get the full range of motion from the move without overextending. Position your legs wide apart and take your arms out to the side to get the full range of movement that you will really benefit from. Squeeze your back in together and work those triceps by leaning forward and then extending out to the back. Avoid arching your back and remember to move in a slow and controlled way. Keep your arms out to the side holding the weights and the extension you create in your arms will give you those great results you crave for!

Hammer Curl to Out & InThe Hammer Curl is a simple exercise that you can master quickly! Stand with your shoulders relaxed, arms at your sides and with a slight bend in your knees. Keep your elbows in squeezed tightly into your waist. Hold the weights out and really work on those bicep muscles. Take your arms out to the side and lift up your shoulders. Practice good posture by keeping the feet parallel with ankles and knees aligned under the hips. Your legs should be straight but not stiff or locked. Engage the abdominal muscles throughout the exercise to prevent movement through the lower back as you lift and lower your weights.  As you get stronger and more flexible add more weight. Keep the routine steady and give yourself a smile!

Overhead Press to Pulse The Overhead Press Pulse exercise works your shoulders and upper back. Stand nice and tall with your arms up above your body. Bring your arms out at a 90 degree angle and make little pulses whilst extending at the same time. Exhale everything out, remembering that every rep makes a difference! Push out to the sky and make little dips to shoulder level and then up again! 

Plank TapsThe plank shoulder taps train and strengthen your core, glutes, arms, wrists and shoulders. This exercise helps to reduce lower back pain, improves your posture, flexibility and tightens your midsection. Start in a plank or push up position with your wrists right underneath your shoulders. Then go from one side to the other tapping on your shoulder. Keep your head, shoulders, hips and knees aligned while keeping your core tight. Proceed by bringing one hand up and tap the opposite shoulder. Tuck your belly button in towards your spine and stay strong! Keep your legs out straight and push down into your hands. Repeat and alternate each side for as long as you can in this workout time!

Remember - 'You Cannot Fail Unless You Quit!'

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! 


Do you want to know how to get toned arms, a shapely back, and chiseled shoulders in just ten minutes a day? Then enjoy the 'How to Get Rid of Back Fat and Best Upper Body Exercises'

Leave your comments below, let me know what workouts you want to see next!




Leave a comment.

Comments will be approved before showing up.