Upper Body Workout | Target Your Arms and Shoulders

Try this beginner friendly upper body workout for strong arms and shoulders!

This upper body workout is perfect for women who want to work on upper body strength! These dumbbell exercises will target your arms and shoulders to help you build muscle tone and definition.

EXERCISES (click the image on this page to view demos!)
1. Overhead raise to shoulder press
2. Squat press to overhead raise
3. Upright row to bicep curls
4. High plank to tricep kickbacks

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Overhead raise to shoulder press: Keep your core engaged and avoid arching your back.

Squat press to overhead raise: Pretend you’re sitting back into a chair and raise the weight as high as you can without compromising your form (don’t worry about raising it all the way above your head if you don’t have the range of motion)

Upright row to bicep curls: Focusing on raising your elbows towards the ceiling and keeping your shoulders down.

High plank to tricep kickbacks: Minimize movement in your hips to better engage your core⁣⁣⁣.

Want to increase the intensity?! Combine the workout with this lower body resistance band workout and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and personal cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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