Best At-Home Chest and Back Workouts by Juetta West

chest and back workouts

Need a Killer Back and Chest Workout?

Having a strong back and chest is paramount as we go through our daily lives. From being functionally strong to helping you burn more calories via these large muscle groups, this at-home back and chest workout might be perfect for you!

At-Home Back and Chest Workout:

Each of our videos is designed for fifteen minutes of vigorous exercise. Some of you will get through the routine in fifteen minutes and others may not. Not to worry, you’ll get there.

The goal is to have proper form rather than to hurry through our routines and not do them properly.

So Turn It On and Look Fab!

Grab two 5-pound weights, a mat, jump rope, and a chair.

  • Supine Chest Press 5-pound weight in each hand
    Lie flat on the floor with your arms in a goal post position. Next push the weights to the sky on a two count. Repeat 10 times.
  • Cardio: Prisoner Squats 10 reps
    Hands behind your head and squat. Repeat 10 times.
  • Supine Chest Fly with a 5-pound weight in each hand
    Lie flat on the floor with your arms in an angel position. With a slight bend in your elbows, bring the weights up together on a two count up and then a two count down. Repeat 10 times.
  • Cardio: Prisoner Squats 10 reps
  • Push-Ups 10 reps (take from knees or toes)
    We added these today. Start in a plank position, core engaged, without dipping in the middle. Begin by lowering down your body and then push up.
  • Cardio: Prisoner Squats 10 reps

Repeat all exercises and Cardio 3 times

  • One Arm Row
    Start with your left arm on the chair, legs hip-width apart, core engaged, bent at the waist, right arm fully extended downward with weight in hand. Then in two counts raise your right arm up flexing the elbow like starting a lawnmower. Then two counts down to start position. Repeat on left. 10 reps each.
  • Cardio: Jump Rope for 30 seconds
  • Plank hold for 30 seconds
    Start in a push-up position with your core engaged and arms straight down from the shoulders. Hold for 30 seconds.
  • Cardio: Jump Rope for 30 seconds
  • Reverse Fly with weights in both hands
    Start with your feet hip-width apart, core engaged, bent forward at the waist, arms together at midline, elbows slightly bent. Then retract arms away from each other with upper arms parallel to the floor with a count two up and a count two down. Repeat 10 times.
  • Cardio: Jump Rope for 30 seconds

Repeat all exercise and cardio 3 times


There you have it, a seriously awesome at-home back and chest workout to help you blast calories and build muscle!

Be sure to check out some of Juetta’s other workouts and remember that the D.I.Y. life is all about taking total control of your health! Get started!

Juetta's career has spanned three decades including being a four-time state baton twirling champion for the State of Ohio, a NFL cheerleader for the Cincinnati Bengals (performing in Super Bowl XVI), and a high fashion runway model for international fashion luminaries such as Oscar de la Renta, Bill Blass, Bob Mackie, St. John and many more. She has also conquered the world of fitness and nutrition with her dedication and positive attitude to these disciplines. Strangers approach Juetta asking for her secrets. She hopes to share those secrets with you in the world of “Turn It On”.

Juetta has combined this enthusiasm and her knowledge of fashion, fitness, nutrition and her attitude of positivism into a unique line of innovative fitness wear for women of all ages. The concept is simple, yet almost non-existent in today’s athletic wear market place – stylish, flexible, high quality clothing inspired by looks from the fashion runway.

Juetta wants to share with you what she believes deeply, i.e. that beauty has no expiration date and that every day it is necessary to take action on behalf of your own health and style. Juetta believes that learning about the world of fashion, fitness and nutrition will help to enhance your self-confidence and provide you with the tools to look and feel your very best. She hopes you’ll join her on this journey into the world of "Turn It On".
Juetta West
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