This 18 minute circuit workout is done completely on your back! This is a great option for those who work on their feet all day or if you're not feeling enough motivation to do a "tough, jumping" kind of a routine. I mean, it doesn't get much better than being able to lie down and workout!

I love training rear delts! When most people train their shoulders they will usually include exercises for the front deltoids, side deltoids, and the trapezius muscles, but the posterior deltoids are most often neglected. Strengthening your rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. The rear delts have a tendency to be the weakest link in shoulder training and they affect posture so if you strengthen them you'll improve how you lift overall. Form is extremely important when trianing the rear delts so this workout is done in a controlled manner using light weights.

This is such a great combo! So many people are concerned with their front (the abs) but it's important to strengthen the back too. These circuits move quickly and switch between working the front of the body and the back. You will need 1 pair of dumbbells (I am using a pair of 10s). A bench is suggested but not required for this 30 minute workout.

This workout consists of chest superset, followed by a tricep superset. I move through these sets quickly in order to fatigue the muscles properly, so feel free to press pause and take longer breaks if needed. A stability ball is highly recommended but you can do all of these exercises on the floor or couch if you need to. You will need one set of dumbbells for this 24 minute routine. I am using a pair of 10s for the entire workout.

This workout is all upper body and is super effective! There is very little break time in this 38 minute routine because I planned the supersets in an efficient way. In this video I am using a pair of 10 lb weights and a pair of 15 lb weights. I suggest having different sets of dumbbells nearby so that you can properly fatigue each muscle group. I am also using a chair for the seated exercises and the incline push ups. You can do this entire workout without a chair though if you need to.

This workout is all about form and specific sequencing. This 24 minute routine focuses on the shoulders and rear delts. These moves will help sculpt the shoulders and add shape and definition. If you sit at a desk all day, have bad posture or back pain you need to do this workout! You must use light weights for these exercises because of the range of motion. I suggest 5 lbs (or less for beginners). This entire workout is done standing.

The key to getting a tight, toned back is MUSCLE! I highly recommend buying a resistance band for these exercises. You can find them online, at sporting goods stores or Walmart/Target. It is hard to replicate these "pulling" movements with dumbbells. This circuit is great for those who sit a desk all day, have back pain, need to improve their posture or want to tone the upper back area. Once you watch this 26 minute routine you can do this workout on your own, at the gym, in the park or any place where you can wrap the band around something like a post or tree.

The shoulder has an immense range of motion — the most of any joint in the body. But this comes with a catch: because of its range, it’s also the most unstable. As a result, nearly 70% of people will experience some sort of shoulder disorder in our lifetime. Often, the injury includes one of the rotator cuff muscles. Muscle imbalances from things like: desk work, driving, using a mouse/keyboard, stress (which often makes people tighten up their traps and hunch their shoulders), sitting/standing in “hunchback” posture and lack of attention to the muscles you can’t see in the mirror combine to form a perfect storm for shoulder pain and injuries.

A strong, stable and flexible rotator cuff can preserve shoulder health and increase upper body strength. This 20 minute upper body routine focuses on strengthening the shoulder and rotator cuff using light weights.

It is so important to strengthen the back and the rear deltoids. So many people sit hunched over all day at desks or computers and those muscles get weak and imbalanced. This creates back pain and poor posture. I created this 18 minute workout for those who don't have a lot of time but still need to get a back workout in. This is the perfect routine to add on to another workout or to use when you are short on time.

You only need one pair of medium-heavy dumbbells for this 23 minute workout. Now there is no excuse not to get a good arm workout in even when you are short on time, equipment or space. There are 3 circuits repeated 3 times in this focused upper body workout. Each circuit consists of a bicep exercise immediately followed by a tricep exercise. The biceps and tricpes are opposing muscle groups so you can alternate between the two very quickly with little rest time. Remember, focused strength training is what is required to see changes in muscle tone. Muscle is what will tighten and tone your arms so don't be afraid of the weights!

This 23 minute routine focuses on the muscles in the upper back. Everyone wants a ripped upper back! Cardio alone will not give you tone and definition you want. You must do your strength training to improve your posture, sculpt muscle and build a strong upper body. Say goodbye to back fat and get tank top ready with this workout!

This 11 minute workout is a quick and effective circuit that will have your shoulders burning! If you are short on time but would still like to add some definition to your shouders this is a great way to do it!