SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Upper Body Beginner Workout For Women

Strengthen your back and lift your chest with this upper body beginner workout for women. A set of 12 exercises to help sculpt your body and improve posture.

Upper Body Beginner Workout For Women

Strengthen your back and lift your chest with this upper body beginner workout for women. A set of 12 exercises to help sculpt your body and improve posture. https://www.spotebi.com/workout-routines/upper-body-beginner-workout-women/

Description: Repeat this circuit 3 times and rest for 60 seconds between sets.

Equipment: jump rope, dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

Upper Body Beginner Workout For Women Instructions

1. Jump rope: 60 seconds. Jump on the balls of your feet and turn the rope only with your wrists.

2. Chest press: 30 seconds. Lie down, hold a dumbbell in each hand and keep your palms facing your feet. Raise the dumbbells up, directly above your shoulders, and breathe out.

3. Chest fly: 30 seconds. Start with your arms up and your palms facing each other. Lower your arms out to the sides and keep your elbows slightly bent.

4. Speed bag punches: 45 seconds. Raise your elbows up to shoulder level, shift your weight to the right leg and rotate your right forearm twice. Switch sides and repeat.

5. Pullover: 30 seconds. Lie down, hold one dumbbell with both hands and press your arms up. Lower the dumbbell over and beyond your head.

6. Squat curl: 30 seconds. Add the biceps curl movement to a regular bodyweight squat. Raise the dumbbells as you squat, keep your chest up and lower your hips back.

From the Shop

Monthly Membership
Monthly Membership

7. Inchworm: 45 seconds. Bend over, keep your legs straight and walk your hands out as far as you can. Walk back up to the starting position and repeat.

8. Reverse lunge punch: 20 seconds + 20 seconds. To keep your heart rate up and boost your metabolism, pair reverse lunges with dumbbell punches.

9. Deadlift: 30 seconds + 30 seconds. With one dumbbell in each hand, start bending at the hips and extend one leg behind you. Keep your knee slightly bent and lower your torso, until you’re almost parallel to the floor.

10. Shoulder press: 30 seconds. Keep your palms facing forward and hold the dumbbells in front of your shoulders. Press the weights up, until your elbows are fully extended.

11. Knee push ups: 30 seconds. Keep your core engaged, your spine in a neutral position, and exhale as you push up.

12. Arm swings: 45 seconds. Cross your arms at the front and then quickly bring them back as far as you can.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this back and chest beginner workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved