Upper Body Routine For Women: You Can Do It!

Ab Routine For Women
Inverted Rows Work Mainly Your Upper Body

Upper Body Routine For Women: You Can Do It!

If you are looking for an Upper Body Routine For Women, you have come to the right place! Today you will see how easy it can be to get in shape and burn fat, even without leaving your home. This routine will include exercises which will improve your functional strength which means that you will do your day-to-day activities much easier. Besides, it is one of the keys. nutrition is the other one, for fat burning and getting in shape.

Upper Body Routine For Women: You Can Do It!

I have chosen 5 exercises for you (and one special exercise at the end of the routine), the rowing machine is a cardio and an effective all-around workout which can be used as warm up or even an intense at burning exercise by itself.  Alternatively, you can use the jumping rope.

This upper body routine for women should be performed as circuit training, that means that you start with the rowing machine and end with the Plank. After that, you start over again. At the beginning, you should do minimum 2 sets and after some weeks 3-9.

Good For: Burning Fat in the Arms, Losing Weight, Get more toned and stronger, Improve Hormonal Balance, Better Rest, Lose Belly Fat, Increase Libido

First Exercise: Rowing Machine

Upper Body Routine For Women
The Rowing Machine Is An Effective All Round Workout

Start rowing about 3 -5 minutes. The rowing machine is one of the completest exercises, especially if you are looking forward to getting in shape. It easier on your joints and knees than running, and you can do it at home. It activates about 87 percent of your body, that means that your metabolic rate is increased, and that is the base for losing fat. Try it and you will see by yourself!

You will feel that your whole body is activated, especially your arms and back and that you start sweating if you do it intensely.

Take a rest for 10-15 seconds and follow with the…

Second Exercise: Inverted Rows

Upper Body Routine For Women
Inverted Rows Work Mainly Your Upper Body

This exercise will work your back, your biceps, your forearms, deltoids and your core.

Do about 10-12 repetitions. If you don´t have a bar at home or in your backyard, you can do it between two chairs, or under a table. 

The inverted, or bodyweight rows are especially indicated for upper body workouts and depending on the inclination the get harder to perform.

Now drink some water and take a rest for 10-15 seconds and switch to the next exercise.


Third Exercise: Dips

Upper Body Routine For Women
Dips Work Out Your Triceps and Shoulders

Do about 5-12 dips, depending on your level.

Dips will give you a lot of functional strength which you will need for your day to day activities. Focus on breathing in whilst going down and breathing out whilst pushing you up.

Keep your core flexed whilst doing this exercise, it will increase the stability and help you getting stronger. If you don´t go down till the bottom, don´t worry! At the beginning, you can go down till 90 degrees, later on, when you get stronger and lighter, you can go down further like in the moving image above.

Keep your booty and your arms straight without moving them too much, focus on your arms, shoulders, and core, these muscles should do the work!

Now you can take another rest of 10-15 seconds and go to the next exercise.

Fourth Exercise: Push Ups

Upper Body Routine For Women
Push Ups Work Your Arms, Shoulders, Chest and Core

Perform about 5-15 push-ups, depending on your level. Don´t place your hands wider than your shoulders in order to protect your joints. If they are too difficult for you, just do them in a more inclined position, with your hands on a bench or a chair.

Push Ups are working your triceps, your shoulders, and your core. Don´t forget to breathe in a constant rhythm whilst going up and down. Go down slower than you go up.

This exercise is a perfect piece for this upper body routine, especially for women.

Take a rest for 10-15 seconds and follow with the….


Fifth Exercise: Plank

Upper Body Routine For Women
This Exercise Will Engage Your Arms, Shoulders and Core Muscles

The plank will give you a little rest from the other exercises, but you will keep on burning and engaging your whole body.

You don´t need to move, just hold the position in the picture and breathe deeply in an out.

Your shoulders, back, core and arms are burning and working now for you. Try to hold this position about 20-45 seconds.

Done! Congratulations! You have achieved the first round of the routine.

Depending on your level, do about 1-9 more rounds.

You can do this routine for 20 minutes up to an hour! Yes, you can do it daily and I promise you that you will see results very quickly if you want to lose weight, get stronger, and feel better!  Your upper body will be stronger in a few weeks and will last forever because you gain functional strength very quickly. This will even increase your libido, so I wouldn´t wait any longer! Your husband, boyfriend, or friends will ask you what you are doing to get in shape!

When you have completed all the sets you should do the last exercise which is really important to make you feel better!


Last Exercise: 5 Minutes of Meditation

Upper Body Routine For Women
Take 5 Minutes to Relax Yourself

Now I want you to sit down on your mat and meditate for 5 minutes. You have done great! You completed all the exercises and did it once again! Congratulations! Now you can take time for yourself again to relax your mind, body, and soul.

You don´t need to do anything special, just focus and listen to your breathing. You don´t need to modify it, it will adjust itself. Just focus on it and feel the aliveness in your body.

Just keep on breathing and don´t think about anything else. It can wait 5 minutes. You will feel lighter, fresher, more energetic and relieved from everything around you.  You have done a great job!

Best All Round Workout At Home: The Rowing Machine

As you have seen, this workout today included using the rowing machine because it is a really complete exercise which involves nearly your whole body. It is especially indicated if you don´t have much time to go to the gym. With just 20 minutes a day, you will be having greatest results. If you are looking for fat burning, losing weight, getting in shape and lose belly fat I would click the following link to go directly to my review page where I explain in much more detail all the benefits this machine has.

upper body routine for women
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Upper Body Routine For Women
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This is all for now, I hope that you have enjoyed reading this article about this upper body workout fro women. If you have any questions, please leave a comment below and I will answer you as soon as I can.



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