Lie down on a bench, table, floor or stability ball. Stand on one leg, on the same side that you hold a dumbbell. Perform a standard push-up with legs straight or on knees. Here are the 15 best upper body exercises for women that target your arms, shoulders, back, and chest. June 25, 2020, 6:48 AM. Holding a dumbbell in each hand, begin standing straight with the palms of your hands facing your thighs. This 15-minute upper-body workout for beginners from personal trainer Amanda Dale strengthens your arms, shoulders, chest and upper back all while at home. Hold the weights straight above your head. 15-Minute Core Workout With Weights. If you’re able, get yourself a pair of medium dumbbells (anywhere from 3-15 pound weights depending on your capability), but it isn’t necessary if you don’t have them. 15-Minute Upper Body Workout. 15 Best Upper Body Exercises For Women. While maintaining the torso still (no swinging), lift the left dumbbell up straight high, until your arm is parallel to the floor. Trainer Amber Rees shows you an upper body workout that you can do at home. I think that there should be a teen version of the workouts. The second is slightly longer than the first and last circuits. Repeat on other side. Just do the moves without weights or grab whatever objects you have lying around, like a couple heavy books or some canned goods. Bend your elbows to bring the weights behind you. Bend your elbows to bring both weights up toward your shoulders at the same time. Before you know it, 15 minutes will be up and you can get back to your day feeling fitter than you were before! Aim for 2 to 3 sets of 15 reps on each side. You can start from either a standing or sitting position with a dumbbell in each hand. Your email address will not be published. This video is unavailable. Equipment I Used: Set of 5lb hand weights (I recommend using anywhere from 2-8 lbs, depending on fitness level) Gymboss Interval Timer – set it so it will beep every 20 seconds; This workout is broken up into three circuits. If you’re more advanced, you can do a military or standard pushup. Keep your arms straight as you hold your weights in each hand. Press your arms straight up toward the ceiling. Now, let me show you 15 exercises to strengthen and tone your upper body. Lower the dumbbell until you are parallel to the ground, and then return to the upright position. Before you know it, 15 minutes will be up and you can get back to your day feeling fitter than you were before! Yahoo Life. Dumbbell Chest Press. Great for all fitness levels (modifications included). Latest Stories. By Tiffany Ayuda Start with your arms at a 90-degree angle, bending from the elbows. Aim for 20 reps. Instead of holding your arms straight out in front of you, rotate your wrists so your thumbs are facing the ceiling and your palms are facing your body. Required fields are marked *. This 15-minute HIIT workout from trainer Gerren Liles, available on the All Out Studio app, uses dumbbells to target your upper body. Aim for 2 to 3 sets of 15 reps for each hand. This 15-minute upper-body workout calls for medium to light weights and lots of reps. This 15-minute upper-body workout calls for medium to light weights and lots of reps. The second move is to straighten your arms behind you, keeping your elbows straight as you push the weights behind your body. Watch Queue Queue For those of us who don’t feel like going to the gym for an hour-long session, we need something quick and effective – a plan that targets and tones without wasting any time. And, if you really want to target your triceps, bring your hands closer together in the shape of a V (pictured). With a combination of unique and challenging moves, your muscles will be burning in no time. Sculpt & strengthen your arms, shoulders, chest, back & even core with this upper-body-focused workout. Find the weekly schedule, yoga series schedules, and more on my website (FitnessMaggie). Straighten to bring them back to the starting position. Rotate to the left so feet and hips are stacked. 15-Minute Upper Body Workout. The movement here is the same as in a bicep curl, but the difference is how you hold your weights. The first is to bend your elbows and bring the weights up to your sides in a rowing motion. Begin Series 6.0 after 4+ weeks in each of Series 1.0-5.0. If you’re just beginning an exercise program and don’t have a lot of arm strength yet, it may be best to start on your knees in a modified pushup. If even that feels too easy, try raising one leg every time you push your elbows toward the floor. Your email address will not be published. Aim for 2 to 3 sets of 10 reps for each side. Double Leg Raise with Dumbbell Jack – works upper and lower abs. Dumbbell Heel Touches – great resisted exercise for the obliques and upper abs. Straighten your arms to bring the weights back down to your sides. Dumbbell Punches Start with your arms straight by the floor and then raise your arms in a straight line out by your sides so they form a long line with your shoulders. Dumbbell Dying Bug – reciprocal limb motion to work all layers of your abs. Accordion Crunch with Military – a great core balance exercise. Lower the dumbbell back down slowly to the starting position, and repeat the motion with the right dumbbell. It goes by fast, so you’ll quickly transition from one move to the next. Aim for 2 sets of 10 reps. Start from a standing position with weights in each hand by your sides. 15-Minute Upper Body Workout. Raise left arm for a breath. Watch Queue Queue. That’s one rep. 1. 1. These moves will not only tone, sculpt, and carve your muscles but also make you stronger. It goes by fast, so you’ll quickly transition from one move to the next. The question is: Which pushup is right for you? Go for 20 reps. Log in, Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License, Set of 5lb hand weights (I recommend using anywhere from 2-8 lbs, depending on fitness level). Lower arm; return to starting position. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your alternate, free leg behind you for balance. 15-Minute Upper Body Chisel 9.0 Workout (with weights) ( 4 ) 25min 2020 ALL Chisel your upper half with this awesome workout which alternates challenging strength exercises with bursts of cardio to amp fat burn while you strengthen. Repeat for 20 reps. From a hip distance standing position, hinge at the waist and keep a flat back. 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