Toning, low impact, beginner-level, arms and back-focused weight training workout by POPSugar Fitness

Length: 12 min 31 sec

A very basic upper body weight training routine that transitions from standing to the mat.

Included Features

Warmup checkmark Equipment needed Yoga mat (optional), light or medium dumbbells


Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



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Burn Level flamex2 Soreness Level ouchx1
Torture Level dying facex1 Ease of Following thumbs upx5

This arm workout is a great introduction to weighted arm exercises. With bicep curls, bent over rows, shoulder presses, and more, it’s got all of the usual dumbbell exercises that’ll work most of your upper body.

That being said, there is a great variety of moves, and you will definitely get a good upper body workout with this video. They’re also super easy to do, so they’re absolutely beginner friendly. Use light weights for an easier workout, or medium weights for more of a challenge, but make sure you listen to your body. Anna, the host, uses 5 lb dumbbells.

Anna is also pregnant in this video, so this workout is also presumably prenatal friendly! (As I am not pregnant myself, I cannot vouch for the safety of this workout. Please always consult your doctor!)

This workout includes a warmup and cool-down, and although both are short, the combination could reasonably be used as a standalone workout. It’s easy to do, easy to follow, and pretty fun, so I recommend it if you’re looking for an upper body workout!

Did you try this workout? Add your comments below!