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 you sculpt your body and improve your posture.

BACK & CHEST BEGINNER WORKOUT

UPPER BODY BEGINNER WORKOUT INSTRUCTIONS

WARM UP

Start this back and chest workout with a beginners warm up.

WORKOUT

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

The Beginner Edition

8-week beginner + intermediate program

Go from beginner to advanced in just 8 weeks and reach peak performance with the help of our Beginner Program! Phase one focuses on strengthening your muscles, tendons, and ligaments, and boosting your flexibility and Phase two focuses on improving your cardiovascular endurance, stamina, and muscle power.

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