Back, Triceps & Core Workout

Back, Triceps & Core Workout

Exercise is therapy for your body! Your muscles express themselves during your workout and relieve the stress you had inside you. Each exercise targets a different part of your body.  Focusing and repeating the same exercise might leave other areas of your body unchallenged. Mira Hoss is sharing with you an upper body workout targeting the back, triceps, and core. Regularly working out muscles in your arms, back, chest, and shoulders is vital to keeping your upper body strong and giving your muscles definition. If you’re a woman, the benefits of strength training extend far beyond toned, defined muscles. It improves posture and wards off osteoporosis.

The best part of this exercise is that you can do it right at home with minimum equipment! All you need is:

  • A chair.
  • A pair of heavy and light dumbbells. Mira is using 5kg and 2kg.

If you don’t own dumbbells, you can use water bottles instead.

  • Disc sliders.

If you don’t own disc sliders, you can use small towels instead.

Time to workout! 

Make sure to repeat each circuit 3 times with minimal rest in between exercises, and up to 1 min break after each round.

Upper Body Circuit #1

Incline Diamond Push-ups


  • Stand 1m away from the chair, lean forward, and place your hands on the chair.
  • Your hands should be about 10 to 15 cm apart and facing inward to make the shape of a diamond.
  • Get into a pushup position (body in a straight line). Arms should be straight but slightly bent.
  • Lower your chest down to the chair and then push with your hands and lock your arms out while at the same pushing your upper body up off the chair.
  • Catch yourself with your hands and go about halfway down before pushing yourself back up off the bench again.
  • Repeat 15 times.

Dumbbell Wide Rows


  • Stand holding a pair of dumbbells in front of your thighs and bend forward at the waist.
  • Pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart.
  • Lower the dumbbells and return to the initial position.
  • Repeat this exercise 12 times.

Follow this exercise with a one-sided isometric hold where you keep the initial position of the wide rows but only bend one arm at a time. Repeat 8 times and switch arms.

Overhead Triceps Extension With Pulse


  • Sit on the chair cupping both ends of a dumbbell in both hands directly overhead. This is the starting position.
  • Keeping your chest up, core engaged, and back straight, lower the weight behind your head without moving your upper arms.
  • Higher the weight just behind your head and lower it again twice, and then press the weight back up to the starting position.
  • Repeat 12 times.

Alternating Superman


  • Lie face down on a mat with your arms stretched above your head (like Superman).
  • Raise your right arm and left leg about 15 cm off the ground (or as far as you comfortably can).
  • Hold for 3 seconds and relax. 
  • Repeat with the opposite arm and leg.
  • When done with alternate arm and leg, raise both hands and both feet off the ground.
  • Hold for 3 seconds and relax.

Do 10 reps for this exercise. One rep includes right, left, and middle.

Jumping Jacks With Lats Contractions


  • Stand up straight with your legs together and your arms down at your side.
  • Bend your knees slightly and jump.
  • While holding a dumbbell in each hand, extend your arms to your sides when you jump.
  • Bring your arms to your sides when standing in the initial position.
  • Repeat 20 times.

Upper Body Circuit #2

Core Slide Out To Narrow Push-up

You will need the disc gliders for this exercise to place under your palms.


  • Start on the floor with your knees locked and place your hands directly under your chest, closer than shoulder-width apart.
  • Begin lowering your body by extending both arms until your chest is completely on the floor.
  • Bring your hands back to your sides and push yourself up to the initial position.
  • Repeat 10 times.

Plank Triceps Kickback


  • Start in a plank position holding a weight in one hand. Bend your left elbow and pull it up so it's in line with your shoulder.
  • Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep.
  • Repeat for 10 reps.

Plank Rows 


  • Start in a plank position holding a weight in each hand.
  • Keep your plank still and row one arm up, keeping your elbow close to your rib cage.
  • Repeat the row movement, alternating arms without losing the stability of your plank. This counts as one rep.
  • Repeat for 10 reps.

Lat Pullover With Narrow Press 


  • Start by laying down on the floor holding a heavy dumbbell in each hand. Keep your feet on the ground and your knees locked high off the floor. 
  • Extend both arms overhead towards the floor.
  • Bring back your arms, bend your elbows to your belly.
  • Repeat 15 times.

Plank To Knee Tucks With Plank Jacks 


  • Start in the plank position with shoulders, elbows, and wrists all in line.
  • Jump towards your hands with both feet at the same time.
  • Jump back to plank position.
  • Jump as you simultaneously move your legs apart and just outside the mat. Then jump back and bring back the legs together. 
  • Repeat for 15 reps.

Check the video above to work out with Mira! 

Wasn’t this fun?! You can check Mira’s Instagram @mirahoss for more! If you tried this workout or have any questions, don’t hesitate to reach out to us.

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