Slim down your arms and sculpt your shoulders with this upper body beginners workout for women. A mix of cardio and strength training moves to trim body fat and strengthen the muscles.
UPPER BODY WORKOUT FOR WOMEN INSTRUCTIONS
WARM UP
Start this arms and shoulders beginners workout with a 10 minute upper body warm up.
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. Bicep curls: 30 seconds. Keep your upper arms stationary, maintain your elbows close to your body and breathe out as you lift the dumbbells.
3. Tricep extensions: 30 seconds. Raise your arms above your head and then lower the dumbbells by moving only your forearms.
4. Half squat jab cross: 45 seconds. Start with your feet shoulder-width apart, knees slightly bent, hips low and back, and your arms up. Push one arm out in a punching motion and then switch arms in a quick and smooth move.
5. Front raise: 30 seconds + 30 seconds. Lift one weight at a time, keep your palms facing down and raise your arm to the front until it’s parallel to the floor.
6. Lateral raise: 30 seconds. Hold the weights and raise your arms out to the sides until your elbows are at shoulder height.
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. Split squat press: 20 seconds + 20 seconds. Combine split squats with the shoulder press movement to work your entire body and boost your metabolism.
9. Hammer curls: 30 seconds. Hold the dumbbells with your palms facing your hips, bend your elbows and lift the weights until they’re at shoulder level.
10. Lying tricep extensions: 30 seconds. Lie on your back and extend your arms in front of your shoulders. Keeping the upper arms stationary, bend your elbows until the dumbbells are near your ears.
11. Thrusters: 30 seconds. Hold the dumbbells in front of your shoulders, squat and extend your arms as you stand up.
12. Arm swings: 45 seconds. Cross your arms at the front and then quickly bring them back as far as you can.
STATIC STRETCHES
Stretch, relax and unwind with a quick upper body stretching routine.
INTERVAL TIMER
MUSIC PLAYLIST
CALORIE CALCULATOR
Enter your weight to find out how many calories you can burn doing this arms and shoulders beginners workout:
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