Strengthen your upper body and improve the muscles that support better posture with this 20 Min Back Workout for Better Posture. This session focuses on the upper and mid back, rear shoulders and postural muscles that help you stand taller, feel stronger and move better.

If you spend a lot of time sitting, working at a desk, or feeling tight through the chest and shoulders, this workout is a great way to build strength where it matters. A stronger back can help improve posture, support shoulder health and balance out all the forward-rounded positions of daily life.

This back workout is great if you:
- Want a back workout at home for better posture
- Need to strengthen your upper back and rear shoulders
- Sit a lot and want to counter rounded shoulders
- Are looking for a short, effective posture workout

Focus on slow, controlled reps and really squeeze the muscles in your back on every movement. Quality matters more than speed here.


This can be Done with No Equipment

Yoga Mat

20 Min Back Workout for Better Posture

Cool down and recover with this 7 Min Post Workout LOWER BODY Stretching routine designed to relax tight muscles after your workout. This quick stretch session helps release tension in your glutes, hamstrings, quads, calves and hips, improve flexibility and support recovery after leg day.

It’s the perfect add-on to any lower body workout on my channel, whether you’ve done a glute workout, hamstring workout, leg day workout or lower body dumbbell workout.

Use this post workout lower body stretch to recover better, reduce stiffness and leave your workout feeling stronger and more mobile.

Post-Workout Stretching for Lower Body

Get your body ready to move with this 8 Min LOWER BODY Warm-Up designed to prepare you for your lower body workouts. This quick routine helps activate your glutes, quads, hamstrings and calves, increase mobility and warm up your joints before training.

It’s the perfect add-on to any leg day workout on my channel, whether you’re doing a glute workout, hamstring workout, lower body dumbbell workout or full leg workout.

Use this warm-up before your workout to improve performance, move better and feel more prepared from the first rep.

Warm-up for Lower Body

Move better and feel stronger with this 30 Min Functional Mobility and Strength workout. This no-equipment routine combines mobility exercises and strength work to help you improve flexibility, joint control, stability and full body functional strength, all from home.

We’ll focus on controlled movements that challenge balance, coordination and muscular endurance while helping your body move more freely in everyday life. This type of training is great for building strength through a full range of motion, improving posture and supporting healthier movement patterns.

This 30 minute functional mobility and strength workout uses no equipment, so you can do it anywhere with just your bodyweight and a little space.

This workout is great if you:
- Want a functional mobility workout at home
- Need a no equipment full body strength workout
- Want to improve mobility, flexibility and balance
- Prefer low impact training that still feels challenging
- Want to build real world strength for every

30 Min Functional Mobility and Strength

Fire up your core with this 15 Min ABS Workout with One Dumbbell. This quick but challenging routine uses just one 7.5 kg dumbbell (16.5 lbs) to target your abs, obliques and deep core muscles while also helping improve strength, stability and control.

This is a great workout if you want an effective dumbbell ab workout at home without needing lots of equipment or a long session. With only one weight, you can still create plenty of resistance and make your core work hard.

I’m using one 7.5 kg dumbbell (16.5 lbs) in this workout, but make sure you choose a weight that matches your own fitness level. Go lighter if needed and focus on good form throughout.

This workout does not include a warm up or cool down, so for best results:
- Do a quick 3 to 5 minute warm up before you start
- Add some light stretching for your abs, back and hips after the workout

Dumbbell

15 Min ABS Workout with One Dumbbell

Get ready to sweat with this 20 Min TABATA FULL BODY HIIT Workout with Dumbbells. This fast-paced home workout combines full body strength training with the intensity of TABATA HIIT to help you build muscle, boost endurance and burn calories in less time.

In this particular cardio workout, I’m using a pair of 7.5 kg dumbbells (16.5 lbs each), but you should choose the weight that matches your fitness level. Go lighter if you need to keep your form solid and your pace consistent, or go heavier only if you can handle the intensity safely.

This full body dumbbell HIIT workout is designed to challenge your legs, glutes, arms, shoulders, back and core while keeping your heart rate elevated throughout. It’s a great option if you want an efficient fat burning dumbbell workout at home with no wasted time.

Please note: this workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or a short cool down after

20 Min TABATA FULL BODY HIIT Workout with Dumbbells

Strengthen your upper back and improve your posture with this 15 Min Back Workout for Better Posture | No Equipment. This quick and effective routine is designed to help you activate the muscles that support better alignment, reduce slouching and make your shoulders feel stronger and more open.

With no equipment needed, this workout is perfect for home, office breaks or anytime you want to reset your posture and wake up your upper body. We’ll focus on simple but powerful back exercises that target the upper back, rear shoulders and postural muscles to help you stand taller and move better.

This 15 minute back workout is great if you:
- Want to improve posture at home
- Sit for long hours at a desk
- Feel tight or weak in your upper back and shoulders
- Need a quick no equipment back workout you can do anywhere

All you need is a little space and 15 minutes. Press play and give your back the attention it deserves.


15 Min Back Workout for Better Posture | No Equipment

Get ready to sweat with this 40 Min Standing Metcon | FULL BODY Strength Workout with Dumbbells. This full body standing workout combines metabolic conditioning and strength training to help you build muscle, raise your heart rate, burn calories and improve endurance, all without going down to the floor.

Using powerful standing dumbbell exercises, this workout targets your legs, glutes, arms, shoulders, back and core for an efficient total body session you can do at home with minimal equipment.

I’m using two sets of dumbbells: 2 x 6 kg (13.2 lbs) and 2 x 7.5 kg (16.5 lbs) in this workout. You can absolutely adjust the weights based on your fitness level, experience and how challenging you want the workout to feel. Choose weights that allow you to keep good form while still pushing yourself.

This 40 workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add a few minutes of stretching or mobility work after

40 Min Standing Metcon | FULL BODY Strength Workout with Dumbbells

Discover a refreshing way to target your arms, back, and shoulders all at once in this 5-minute resistance band workout! 

I've designed this exclusively as a standing workout (I'm standing in front of a wall in the video because I'm using the wall for a few exercises). It's perfect for those days when you want to keep your feet planted and still feel the burn. Harnessing the versatility of the resistance band, this video will guide you through efficient movements that focus on your arms and back. 

If you've been searching for a way to add some zest to your resistance band routine, or simply want a quick and effective way to work on your shoulders, arms, and back, this workout has you covered. Whether you're just starting your resistance band journey or looking for fresh ways to utilize your band, I promise these 5 minutes will be well-spent. Once you've got the moves, you can either repeat them 2 or 3 times or simply insert them into your favourite routine.


Resistance Bands

5 Min QUICK Workout with RESISTANCE BAND for ARMS, SHOULDERS and BACK | All Standing

Strengthen your core without putting pressure on your joints with this 10 Min ABS Workout that is wrist, neck and back friendly. This routine is designed to help you train your abs safely and effectively, using controlled movements that reduce strain while still challenging your core.

No equipment is needed for this workout. Just a mat and a small space at home.

This abs workout is perfect if you:
- Want a wrist friendly ab workout with no pressure on your hands
- Need a neck friendly core routine with no pulling or strain
- Prefer a back friendly abs workout with controlled, supported movements
- Are looking for a quick 10 minute ab workout at home

In just 10 minutes, you’ll target your:
- Upper abs
- Lower abs
- Obliques
- Deep core muscles for stability and posture

This routine is ideal for beginners or anyone who wants a low impact core workout that still delivers results without discomfort.

10 Min ABS Workout - Wrist, Neck and Back Friendly

Build serious strength and finish strong with this 30 Min FULL BODY Kettlebell Strength + TABATA Finisher workout. We start with controlled, powerful kettlebell strength exercises to train your legs, back, shoulders, arms and core, then push your conditioning with a short, intense Tabata finisher. 

This full body kettlebell workout is designed to help you:
- Build total body strength
- Increase muscle endurance
- Burn calories efficiently
- Improve power and conditioning
- Boost cardiovascular fitness

The first part of the session focuses on structured kettlebell strength training using compound movements. The final Tabata finisher follows a high intensity interval format to elevate your heart rate and challenge your stamina.

This workout is perfect if you:
- Want a 30 minute kettlebell workout at home
- Enjoy combining strength training with HIIT
- Are looking for a full body fat burning workout
- Want efficient training with minimal equipment


Kettlebell

30 Min Kettlebell Strength + TABATA Finisher - FULL BODY

Feel looser, lighter and more mobile with this 20 Min FULL BODY Mobility Workout you can do at home. This session focuses on improving flexibility, joint mobility and range of motion through controlled, dynamic movements that target your entire body.

In just 20 minutes, you’ll work on:
- Hip mobility and lower body flexibility
- Thoracic spine rotation and upper back mobility
- Shoulder mobility and posture support

This full body mobility workout is perfect if you:
- Sit for long hours and feel tight or stiff
- Want to improve flexibility and move more freely
- Need an active recovery workout between strength days
- Are looking for a low impact mobility routine at home

Mobility training helps support better strength performance, reduces injury risk and improves everyday movement. Add this 20 minute full body mobility workout to your weekly routine to stay flexible, improve posture and move without restriction.

No equipment needed. Just a mat and a little space.


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