Improve Posture Back Sculpting Workout | Fat Blasting | Dumbbells At Home

Improve Posture Back Sculpting Workout | Fat Blasting | Dumbbells at Home is an excellent workout from Michelle Briehler. It is a short, focused back workout and it does a great job of hitting every muscle group in your backside. There is one interesting exercise at the end–a handstand against a wall. Unfortunately my workout room is packed with equipment and I have to move stuff for wall squats. So I did the alternate, much easier variation. This is a great workout to combine with another workout, which is what I did this morning.

The exercises are done interval style: 30 seconds of work followed by 10 seconds of recovery. You have 4 blocks and each block contains 2 exercises that are each done twice. You get approx. 30 seconds of recovery between blocks.

Improve Posture Back Sculpting Workout | Fat Blasting | Dumbbells at Home is 20:20 minutes; no warm up and 30 second stretch. Equipment: dumbbells and a fitness mat. Michelle is using dumbbells ranging from 3-20 pounds. I also noted the weights I used. If only the weight is listed then I used the same weight as Michelle.

Block One:

1. Close grip row (holding one DB in both hands, do a bent over double arm row, pause briefly at top of row) (Michelle is using one 20# DB, I used one 40# DB)
2. Snatch (hinge forward deadlift style and as you raise, lift DBs as if doing an upright row until they are shoulder level then flip DBs so weight of DB is in palm and do a double arm overhead press) (15# DBs)
3. Repeat #1 & 2

Block Two:

1. Bent over wide row (double arm bent over row, palms face behind you, elbows are out to sides) (Michelle is using 12# DBs, I used 15# DBs)
2. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs) (I used a medium resistance band)
3. Repeat #1 & 2

Block Three:

1. In kneeling lunge do double arm reverse flies (5# DBs)
2. Alternating scapular squeeze (stand with legs wide in partial sumo squat, extend arms out to sides in a T palms facing ceiling, pull one elbow behind ribs, alternate arms) (5# DBs)
3. Repeat #1 but this time remain standing and do double arm bent over rear delt flies with palms facing behind you
4. Repeat #2

Block Four:

1. Set one DB on end and place one palm on the other end, hinge forward, other hand is holding a light DB, push DB in front of you, keeping arm straight sweep it out to side and back to hip, reverse this motion, returning it to in front of you, then bend elbow bringing it back to start) (one 3# DB)
2. Single arm pull over (lay on back on mat, one knee is bent with foot close to glutes, other leg is raised straight to ceiling, raise hips and keep them lifted throughout interval, do single arm pull overs in this position, raise and lower straight leg in time with the pull over) (Michelle is using one 8# DB, I used one 15# DB)
3. Repeat #1 & 2
4. Repeat #1-3 on other side of body

Challenge: get close to a wall, place hands on floor and walk feet up wall then walk hands back so you are in a handstand with toes against wall–hold this position; raise one arm so you are in a single arm handstand (you hold a hand stand for approx 70 seconds); she gives an alternative option of doing this in down dog

For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.