The workout below is for Day 12 of the Just Enough Workout, a four-week workout plan. Today’s routine is 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 featuring these workouts, you can do that here.

It’s no wonder that many people develop some poor posture habits. Although it’s easy to blame sitting at a desk as the main culprit—and that is valid!—there are plenty of other ways people  inadvertently may find themselves rounding their shoulders. Some other examples: standing over a stove while you cook a delicious meal for your family; slumping into your comfiest couch for a movie marathon over the weekend; or (a personal favorite) leaning in close to a friend to hear some really juicy gossip.

The reality is that we spend much of our lives, well, facing forward. So it’s only natural that the muscles on the front of our body might get extra attention. The problem comes when they get too much attention, and that comes at the detriment of our back muscles.

Today’s routines are all about counteracting that. Rows, good mornings, and the I-Y-T raises in particular can be excellent at firing up muscles you may have forgotten were helping you stand up straight. Before you start, do something right now: Push your shoulders down and back, puff up your chest a bit, and take a big, deep breath. Do you feel like you just opened up your ribcage more than you have in a long time? It’s nice, right? You can try this little trick anytime you’re feeling a little tight in your chest or shoulders—not only when prepping for a workout. Take a few more minutes to limber up, then get started with your exercises of choice below!

Just Enough Movement Directions:

  • Complete each exercise for 30 seconds, then rest for 30 seconds.
  • After completing all three exercises, rest for up to 60 seconds. That’s 1 round.
  • Complete 2–3 rounds.

Just Enough Movement Exercises:

  • Bent-Over T-Raise
  • Forearm Plank
  • Bodyweight Good Morning

Just a Little More Movement 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 of your exercises are done, rest for up to 60 seconds. That’s 1 round. Complete 3–5 rounds.

Just a Little More Movement Exercises:

  • Bent-Over Row (Medium Dumbbell Set)
  • Good Morning (Medium Dumbbell Set)
  • Forearm Plank Leg Lift
  • Bent-Over I-Y-T Raise
  • Romanian Deadlift (Medium Dumbbell Set)

Exercise Directions: