Beginner workout, upper body workout for women
Body,  Fitness

Beginner Upper Body Workout for Women

Looking for an effective beginner workout to get in shape for summer? Build muscle and burn fat with this beginner upper body workout for women that can be done at home!

This beginner workout incorporates supersets so you can finish faster to get everything else on your to do list completed.

Supersets are great for building muscle, increasing muscle endurance, burning fat, and saving time ( Supersets pair two exercises that work opposing muscles back to back with no rest in between.

When working with antagonistic groups, your muscles recover faster in between sets ( This is because while one muscle groups contracts, the other is relaxing.

Here is an upper body superset workout great for beginners and women, with HIIT cardio and stretches to finish.
Searching for more ways to stay healthy? Click here

Equipment needed: dumbbells, trainers, mat (optional)

Pin It To Pinterest!

Beginner Upper Body Superset Workout

* Rest 1-2 minutes between sets *
* Exhale during the hardest part (ex: lifting the weights) *

Warm Up

Jog on Spot (1 min)
Jumping Jacks (40 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Jump Rope (1 min)
Arm Circles (30 sec)
Shoulder Rolls (30 sec)

Chest & Back Supersets

3 Sets of 12 Reps

1. Chest Flys

Lay on your back with knees bent. Hold dumbbells over chest, palms toward each other. Keeping a slight bend in your elbows, slowly lower the weights to each side. Use your pecs to bring back to start.

2. Bird Dog

Get into table position. Simultaneously extend right arm and left leg. Hold for 3 seconds. Return to table and repeat on opposite side.

3 Sets of 12 Reps

1. Chest Press

Lay on your back with knees bent. Hold dumbbells just above chest, palms facing towards legs. Push up overtop of your chest until arms are near straight. Return to start.

2. Bent Over Dumbbell Rows

Stand with feet hip-width apart and hinge forward slightly, while keeping a straight back. Hold dumbbells at arms length in front of thighs or knees. Squeezing back muscles, pull dumbbells to sides. Return to start.


3 Sets of 12 Reps

1. Shoulder Press

Stand with feet hip-width apart. Hold dumbbells by your shoulders, palms facing forwards (or facing in, like the picture — I prefer to do a rotation in this move). Press the weights above your head. *Make sure not to sway your back; you want to have a tight core.* Return to start.

2. Lateral Raise

Stand with feet hip-width apart. Hold dumbbells at sides (approx 20 degrees in front of your torso), palms facing in. With a strong core, use your shoulders and arm muscles to slowly lift the weights to shoulder height. Slowly bring weights back to start. *Don’t swing when you get tired!*

3 Sets of 12 Reps

1. Rear Delt Flys

Stand with feet hip-width apart and hinge forward at your hips (Find what is comfortable for you; some people hinge closer to a 90 degree angle). Bend your knees slightly and keep your back flat. Hold the weights in front of you to start, then squeeze your shoulder blades together as you raise your arms out to the side. Lower your arms back to start.

2. Upright Row

Stand with feet hip-width apart and dumbbells at your waist, palms facing you. Keep a tight core and raise your elbows out to the sides until you reach shoulder height. Lower back to starting position.

Biceps & Triceps Superset

3 Sets of 12 Reps

1. Bicep Curls

Stand with feet hip-width apart and dumbbells at waist level, palms facing out. Hug your elbows into your sides and keep a strong core. Slowly raise the dumbbells until they reach shoulder height. *Do not swing your elbows from your sides!* With control, lower weights back to waist.

2. Tricep Kickbacks

Stand with feet hip-width apart and a slight bend in your knees. Hinge slightly forward from the waist, keeping your back straight. Bend your elbows so dumbbells are slightly in front of you at lower chest height. Hinge at the elbow, lifting the weights backwards until your arms are straight. Pause here, then lower back to start.

3 Sets of 12 Reps

1. Hammer Curls

Stand with feet hip-width apart and elbows tucked into sides. Dumbbells should be slightly in front of you at waist level. Without moving your elbows, squeeze and raise the weights to chest level. With control, lower back to start.

2. Skull Crushers

Lay on your back on the floor, knees bent. Hold the dumbbell with both hands above your chest, arms straight. Flexing your elbows, lower the dumbbell towards the top of your head. Lower until the weight hovers just above the ground, or if you are on a bench, lower to the level of the bench. Slowly raise the dumbbell back up to the starting position, making sure not to lock your elbows.

HIIT Cardio

Burpees (30 sec)
Rest (15 sec)
Mountain Climbers (30 sec)
Rest (15 sec)
Football Shuffle (30 sec)
Rest (15sec)


Neck Stretch

Shoulder Stretch

Tricep Stretch

Chest Stretch

Thread the Needle

Obliques Stretch

I hope you enjoyed this beginner upper body workout! Which superset did you like most? I would love to hear in the comments!

Sending you love, healing, and positive vibes!




Leave a Reply

Your email address will not be published. Required fields are marked *