Do you have ten spare minutes, an exercise mat, and a pair of dumbbells?
If you do, then you’re in luck.
Today, we’ll go over a minimalistic 10-minute upper body workout for women. The best part is, this workout will train absolutely every important muscle group in your upper body.
Are you ready? Let’s dive in.
Before we get into the meat and potatoes of this workout, we’d first like to give you a brief guide on how to apply this workout.
Each exercise will be time-bound. For the duration of each movement, you should do as many repetitions as you can while maintaining proper technique.
So, for example, if you have to do an exercise for 60 seconds and you can only do 12 quality repetitions in that time, don’t push yourself past that. You will drastically increase the risk of technique breakdown.
Once you’re done, rest for the predetermined amount of time and move on to the next activity.
The 10-Minute Upper Body Workout For Women
Here’s a bird’s eye view of the workout:
Inverted rows (60 seconds) 🡺 30 seconds of rest 🡺
Classic push-ups (60 seconds) 🡺 30 seconds of rest 🡺
Bicep curl into a shoulder press (60 seconds) 🡺 30 seconds of rest 🡺
Classic plank (60 seconds) 🡺 30 seconds of rest 🡺
Chair tricep dips (30 seconds) 🡺 30 seconds of rest 🡺
Bent-over dumbbell rows (60 seconds) 🡺 30 seconds of rest 🡺
Rope skipping (60 seconds) 🡺 done
Now, let’s take a more in-depth look at the exercises:
- Inverted rows are a fantastic back-building exercise that also trains the core and glutes. You can do these underneath a sturdy table or a desk.
- Push-ups are one of the best exercises you can do to strengthen your pectorals, shoulders, serratus anterior, and triceps.
- The bicep curl into a shoulder press is a hybrid exercise that saves you time and allows you to improve your intermuscular coordination while training three muscle groups at the same time – your shoulders, biceps, and triceps.
- The plank is one of the most versatile exercises you can do to strengthen your entire core and give yourself some breathing time in the middle of the workout.
- Chair tricep dips strengthen your triceps and core muscles incredibly well.
- Bent-over dumbbells rows are one of the best back exercises. The best part is, you can do them with numerous types of equipment, including dumbbells, kettlebells, a suitcase, or a resistance band.
- Rope skipping is one of the most versatile cardio options, and it’s a great way to finish off your upper body workout for women. Plus, jump ropes are affordable, and you can use them anywhere.