This Back, Butt, and Arms Routine Will Build Total-Body Strength


The workout below is for Day 10 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

We hope you’re feeling loose and limber after yesterday’s yoga routine! For today’s workout, we’ll be using that extra mobility to help go through the full range of motion for each of these strength-focused moves, which will help you make the most out of each exercise.

Monday’s routine was big on jumping and cardio, but today’s workout is going to be lower impact and more strength-focused: You’ll do traditional strength exercises, with a couple variations to make the whole workout more fun.

There are just four exercises in your circuit, but they’ll hit nearly every muscle in your body. The push-up works the front side of your body, including your pectoral muscles and your triceps, while the bodyweight lat pull-down targets muscles in the back of your body, like your lats and rhomboids. The frogger (a modification of the burpee) pretty much works your entire body—from shoulders to core to glutes—and brings an extra cardio boost too.

We also want to take a minute to shine some light on a new exercise here: the reverse lunge to step through. You’ve probably noticed that there are several reverse lunge variations throughout this program. Why? The reverse lunge is a great unilateral strengthening exercise, meaning it helps you build balanced strength across both sides of your body. It’s also more knee-friendly than the forward lunge and makes it easier to maintain stability throughout the move.

All this means the reverse lunge is a great base exercise that lends itself to fun twists and variations, which challenge your muscles (and your mind). For instance, the reverse lunge to step through that you’ll do today has an increased range of motion at the end, which ups the challenge to your working glute. Enjoy this tweak and look out for more reverse lunge variations throughout this program!

Want more when your circuit is done? We have a two-minute core finisher on tap. And while it’s two moves back-to-back, you’ll be changing positions for each—from plank position to lying faceup—so it shouldn’t feel too taxing.

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Frogger
  • Reverse Lunge to Step-Through (Left Side)
  • Bodyweight Lat Pull-Down
  • Reverse Lunge to Step-Through (Right Side)
  • Push-Up

Bonus: 2-Minute Core Finisher

After your last round, do the 2 moves below for 30 seconds each, back-to-back, without resting, for 2 minutes total.

  • Shoulder Tap
  • Flutter Kick

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