35-Minute Upper Body Workout for Women At Home
3. #upperbodyworkout #strengthtrainingforwomen #athomeworkouts
Are you looking for a quick and effective way to strengthen your upper body from the comfort of your home? Look no further, as our no-impact Upper Body Strength workout for women at home is the perfect solution! During this workout you'll use dumbbells (moderate to heavy) and lighter closed-loop resistance band to build strength and sculpt your arms, shoulders, chest, and back.
🔥THE WORKOUT: 35-Minute Strength & Cardio Circuits for Women (includes warm, cool down and stretch)
✅ EQUIPMENT:
Medium to Heavy Pair of Dumbbells (I used a range of dumbbells: between 8 and 20 pounds. I used the heavier dumbbells for chest and back and moderate for shoulders, biceps and triceps.) . Light to - Moderate Closed-Loop Resistance Band
💪🏽FITNESS LEVEL: ALL fitness levels are welcome! Modifications are provided.
🌟Workout Structure🌟
• 4.5 minute warmup
•5 Circuits: 4:45 minutes each
•3 Exercises per 4:45 Minute Circuit: Heavy Strength (shorter set with dumbbells); Moderate Strength (medium set with dumbbells); Sculpting (longest set with closed-loop resistance band).
•2 Rounds in each 4:45 Minute Circuit
1️⃣Round 1:
✔️25 second heavy set
✔️15 second rest/transition
✔️35 second moderate set
✔️15 second rest/transition
✔️45 second sculpting set
✔️30 second rest
2️⃣Round 2 (reduce all sets by 5 seconds)
✔️20 second heavy set
✔️15 rest/transition
✔️30 second moderate set
✔️15 second rest/transition
✔️40 second sculpting set
🔴Rest 45 seconds in between each Circuit
1️⃣Circuit
1. Heavy: Chest Press
2. Moderate: Kneeling Alternating Chest Fly
3. Sculpt/Light: Alternating Uneven Push Up
2️⃣ Circuit
1. Heavy: Supine Lat Pull
2. Moderate: Bent Over Row w/Pause at Top
3. Sculpt/Light: Standing Alternating Lat Pull
3️⃣ Circuit
1. Heavy: Push Press w/Slow Lowering
2. Moderate: Bent Over Reverse Fly
3. Sculpt/Light: Standing Bent Arm Fly
4️⃣ Circuit
1. Heavy: Bicep Curl
2. Moderate: Hammer Curl Sprinter Curls
3. Sculpt/Light: Concentrated Curl (R/L)
5️⃣ Circuit
1. Heavy: Supine Skull Crusher Extension with/Press
2. Moderate: Overhead Tricep Extension
3. Light/Sculpt: Tricep Press (R/L)
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