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Turn Fat Into Lean Muscle With This Trainer's 20-Minute, 5-Move Upper-Body Workout

Back and Arms At-Home Workout

Turn Fat Into Lean Muscle With This Trainer's 20-Minute, 5-Move Upper-Body Workout

Back and Arms At-Home Workout
Image Source: POPSUGAR Photography / Kat Borchart

I truly love lifting weights, but I also like to mix up my workouts, incorporating bodyweight training into my routine.

You may think that bodyweight workouts are only for beginners, but don't be fooled — they'll kick your ass. If you're looking for a workout that will wake up the muscles in your arms and back, improve your strength, and sculpt your upper body, continue reading.

The Workout

To get the most out of your workout and prevent injury, be sure to warm up before you begin. You'll perform the moves in a circuit, taking little to no rest in between exercises. Once you complete a set, take two minutes of rest and then repeat for a total of three to five rounds.

  • Single-Leg Deadlift: 12 reps, each leg
  • Push-Up: eight reps
  • Superman: 12 reps
  • Push-Up Rotation: five reps, each side
  • Triceps Dip: 12 reps

1 Single-Leg Deadlift

Single-Leg Deadlift
Image Source: POPSUGAR Photography
  • Stand with all your weight on your right foot, abs engaged and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
  • Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
  • Do 12 reps on each leg.
1 / 5

2 Push-Ups

Push-Ups
Image Source: POPSUGAR Studios
  • Begin in a high plank position with your hands slightly wider than shoulder-width apart (since we are targeting your back).
  • Brace your core by drawing your navel in toward your spine.
  • Keeping your back flat, begin to lower your body toward the floor until your chin almost touches it. Remember to look down toward the floor between your hands to keep a neutral spine, and don't let your elbows flare out. Keep them close to your sides.
  • With your core still engaged, begin pushing up, back into starting position.
  • Do eight reps.
2 / 5

3 Superman

Superman
Image Source: POPSUGAR Photography
  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one.
  • Do 12 reps.
3 / 5

4 Push-Up Rotation

Push-Up Rotation
Image Source: POPSUGAR Studios
  • Start in a plank position, with your shoulders over your wrists and legs out behind you with your feet hip-distance apart. Pull your navel in and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
  • Raise back up to top of a push-up position. As you reach the top, keep moving in a fluid motion to side plank position: release your right arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into plank position.
  • Repeat the push-up, twisting the opposite direction and bringing your left arm toward the ceiling. Return to plank position to complete one rep.
  • Do five reps.
4 / 5

5 Triceps Dip

Triceps Dip
Image Source: POPSUGAR Photography
  • Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
  • Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.
  • Complete 12 reps.
5 / 5
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