Upper body workout for women | quick and easy routine

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This quick and easy upper body workout for women can be done at home with no equipment. If you want to add a bit more challenge, however, you could do the arm circles and arm raises with hand weights.

Upper body workout for women

Upper body workout exercise instructions

Warm up

Before you start, warm up by doing a few shoulder shrugs.  See more about warming up here.

Wall push up

  • Stand at arms length from the wall, feet hip distance apart.
  • Place your palms on the wall at chest height, a bit wider than shoulder distance.
  • Allow your arms to bend at your elbows as you lean towards the wall, keeping your body in a straight line.
  • Push yourself away from the wall back to your starting position.

Arm circles

  • Stand with your feet about hip distance apart and take your arms up to shoulder height. Keep your shoulders relaxed – don’t shrug.
  • Keeping your arms straight, circle them for the given no. of reps clockwise and then reverse the direction.

Arm raises

  • Start in the same position as for arm circles, with your arms out straight to the side.
  • Keeping your arms straight, touch your hands above your head, then reverse the movement.

Before you do this workout, please read these general exercise guidelines.

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Upper body workout for women printable

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