At-Home Body Sculpting || Sexy Back + Shoulder Shaper

We’re almost through January, you’ve been sticking to your resolutions and feeling good, but then, as it always does, reality strikes, life gets busy, and that daily gym goal seems borderline impossible. Sound like you? Ya, me too somedays. Let’s face it—life is busy! Whether you’re a busy mom in charge of carpools and sports practices or a working professional holed up in an office 10 hours a day, getting to the gym for a lengthy workout every single day is just not reasonable. Does that mean you have to throw those fitness goals to the wayside? No!

 Outfit Details: Lululemon Sports Bra (similar here) Lululemon Leggings (another favorite here for under $30, last seen here), Reebok Sneakers (on sale for under $65 in pink here and black here), *BONUS: My favorite Hayasu Reeboks here for $34!*

Chris and I decided to invest in a mini gym we built right in our own garage, making at-home workouts a cinch. While in-home gyms aren’t as expensive as most people assume they are (more on this another time), the fact is that you don’t need one of these to make your in-home workouts work for you. Today I’m sharing one of my favorite back + shoulder workouts that can be done in the comfort of your own living room (or garage, bedroom, backyard, whatever…) using nothing more than just a couple of jugs of water (or dumbbells if you’ve got ’em!), a chair or bench, and your own body weight. For more workouts you can do easily at home with your little ones running around, check out The TRANSFORM App under the At-home Body Sculpting program. Trust me…You. Will. Love. 

This at-home workout is two part: One part strength and sculpting (with a hypertrophy style superset), and another part muscular and cardio endurance based (with a metabolic conditioning style circuit).

After you warm up (which can be as simple as jogging in place for 2-3 minutes and doing a quick round of dynamic stretching), begin the following sets.

FIRST: 3 Supersets of the following two moves:
* A superset is simply when you perform each of the two moves back to back then rest for the prescribed amount of time before performing the next set.

1. Single-Arm Upright Row: 12 reps each arm

**Note: If you don’t have dumbbells at home, using a jug of water will do the trick. 

2. Single Arm Bent Over Row: 12 reps each arm.

**Rest 60-90 seconds between each set.

NEXT: 3 Giant Sets of the following 3 moves:
* A Giant Set is when you perform all moves listed in the giant set in a row then rest for the prescribed period of time before performing the next set.

1. Box Handstand Push Ups: 10 reps, modified to feet on the floor if the box/chair is too difficult.

2. Dive Bombers: 10 reps, modified to knees once you are unable to perform from toes.

3. Mountain Climbers: 15 each side, or 30 total.

FINALLY: Burnout Finisher of the following move:
*Burnout Finisher means to hold that position as long as you can (or do as many reps of a move as you can) until failure.

1. Elevated Plank: Until failure. 

I can’t promise you won’t curse my name in the middle of this, but I can promise your shoulders will burn like CRAZY during this workout and that you will thank me later. 😉 Give it a try, and let me know your soreness levels tomorrow— lol.

Xoxo,

Heidi

Related reading:

A Lotta Tabata || 4-Minute Total Body Toning Workouts
All I Want For Christmas is…A Brand New Booty!
Tip of the Day: Couch Potato Workout
Fit in 9 Minutes: The Busy Woman’s Workout
Fit On The Job! 6 Tips + 14 Exercises for the Desk Bound Professional


14 Comments

  1. Kathryn Garcia - August 16, 2018

    Definitely going to add these on back/shoulder days!!! Trying to carve out my shoulders and lean out my back. 😢 😊

  2. Shannon Denny - August 15, 2018

    Love love love shoulder workouts!! Just starting to read your blogs, I’m excited to read more 🙂

  3. Melissa Garrett - August 15, 2018

    I love the at home options!

  4. Angel Wulff - July 4, 2018

    I have the transform app but can’t seem to find the body sculpting program. Also can i do my own workouts if i don’t follow the ones on the app?

    Thank you

    • Team Powell - July 5, 2018

      Hi Angel: The At-Home Body Sculpting program (using minimal equipment) is within the “At Home” program on the app. Make sure you’ve updated to the latest update too. And you can totally do your own workouts instead of those on the app!

  5. Amme - April 13, 2018

    This is a great at home workout on days can’t make it to the gym. Favorite post! @ammeroo

  6. Maelyn - April 13, 2018

    This is my favorite blog post! I’m currently doing your 12 Week Body Back Trainer and love building my whole body full of muscle! Especially arms and glutes!!! Now onto those awesome booty bands! Summer is so close and this Mama needs to look good in a suit! 😉💥

  7. Lisa - April 13, 2018

    @lisa.living_life

  8. Crystal - April 13, 2018

    Love that I can do these at home!

  9. Molly - April 12, 2018

    Love these moves! @molly_ann87 Instagram

  10. TANYA PLUMMER - March 11, 2018

    Yup…I did (politely) curse your name a few times Heidi lol 😉 But in a good way! I abso LOVED this workout! Thanks for always setting such a good example to us busy career women <3

  11. Jan murrell - January 25, 2018

    I would like to talk to you my left side is dead im in heart failure. diabetes. My phone number 573 544 7830. I need to loose weight. I beg you to call me

    • Team Powell - January 26, 2018

      Hi Jan: We’re so sorry to hear about all you’re going through. It would be best for you to discuss what would be the best nutrition and exercise program for you with your healthcare team and then follow their recommendations. They are the best ones to help you since they are medical professionals, they understand your health issues, and can work with you personally now and in the future. We wish you all the best! 🙂

Leave a reply