Over working the mirror muscles, the ones that you can see?! Get on your way to a fit body with this new chest and back workout from Samantha Clayton.

With our modern lifestyle, sitting at a desk all day, it’s very common for people to have weak back muscles and tight chest muscles. Although I will often say my back muscles are tight, in fact usually the opposite is true. They’re overstretched and my chest muscles are tight. Why not warm up and then join me as I do a balanced body chest and back workout. You’ll need a set of dumbbells that are a nice weight for you.

BENT OVER ROW

To start, pick up your dumbbells. Make sure you stand in athletic stance with feet just slightly wider than shoulder-width apart, slight bend in the knee. You’re going to hinge forward at the hips and let the weights hang down to the chest. Then pull the weights to the chest and back down. Pull up and back down in nice, controlled motions.

ARNOLD PRESS

Let’s go onto our press. Bring the weights to the shoulders and then push the weights up front, turn the weights out and come back down. It’s really great if you don’t go directly overhead. Make sure to keep a nice tight core, athletic stance with a very slight bend in the knees.

PLANK ROW

Now let’s take it down to the floor and do a plank row. To do this, get into a plank position, but hold onto one weight. Keep your hips square, the wider the base the better. Hold on to one weight, pull the elbow back, and then lower into the floor. Switch sides.

PULL OVER

Now, we’re going to do a pull over on the stability ball. So first, get into position by sitting on the ball, holding the weights either side. Slowly walk your feet out. Make sure the ball supports your upper back. Simply bring the weights back and lift the weights up. You’ll feel your triceps working. The whole time, you’ll have to make sure that you keep the core tight. Come out of the position the same way you went in—just walking your feet up.

CHEST FLY

Next exercise is the chest fly. Again, you’re going to need two weights and slowly roll back out again. Find that comfortable position, supporting the neck, making sure your core is tight. Make sure your eyes are looking up high and slowly bring the weights out, and bring them back together again. After you’re done, always make sure that you slowly come out of this move.

After this first set, stand up and have a little stretch out. Take it from the top and go through again focusing on form. Do 12 of each exercise, try to do three sets. I like to go from exercise one to five, and then repeat it. But if you prefer to complete one set of each exercise before moving on to the next, that’s fine too. Be sure to complete a full warm up before every workout. And always allow time to stretch afterwards. Finally, master each exercise using light weights. And only increase your weight as you become comfortable. It’s important when you’re in the gym to address both the front and back of your body.

Samantha Clayton, fitness expert and former competitive sprinter. I’m working with Herbalife to help you achieve a healthy, active life.