5 Minute Arm & Back Workout

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Hi Everyone,

Welcome to Part 3 of today’s workout: Compound Exercises for the Arms and Back! I broke this workout into three segments so you have the option of doing/repeating each routine separately, or you can do the full length workout video. You can find the other sections of the workout below:


Part 1: Butt & Thigh Workout img_3956

Part 2: 5-Minute Core Sculpt Workout


15-Minute Full Length Version of the Workout

You can repeat this section multiple times to really amp up the intensity. I had to switch to lower weight dumbbells for the arm exercises (12 lbs each). I am going to slowly build my way back up to a higher weight. Choose a weight that challenges you. If it’s easy you want to increase your weight!

Always focus on form during each exercise. This will maximize the benefits, and help prevent injury.

Let me know if you like having the shorter workout options in addition to the full length workout in the comments below,

Have fun with the workout!

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

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1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Repeat 1-3X

2 thoughts on “5 Minute Arm & Back Workout

  1. Jac

    You have some of the strongest, leanest arms I have seen. I like this arm workout but I know a lot of your workouts are focused on other areas (or full body). Do you think your arms are that defined bc of all of the plank and burped type workouts you frequently incorporate, or are you doing additional arm exercises or more rounds of them when you work your arms? they are (as you are!) impressive!

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