The first part of this workout by Sarah Hunsberger is all about lifting with intention. You'll be doing nine upper-body exercises in the 8-12 rep range, all the while using the mind-muscle connection to help you focus. As you move through each exercise's range of motion, pay attention to your body to make sure you're using the right muscles for each move.

Once you've finished shoulders, Hunsberger will take you through a three-part ab workout on the Swiss ball, continuing to use the mind-muscle connection. Add it all up for 12 moves total.

As you go through this workout, follow Hunsberger's lead and move slowly through each exercise, focus on the target muscles, and get that nice torched feeling from waist to shoulders!

12-Move Upper-Body Workout for Women
1
Incline Dumbbell Press
3 sets, 12 reps
2
Superset
Incline Dumbbell Flyes
3 sets, 12 reps
Close-Grip Barbell Bench Press
3 sets, 12 reps
3
Superset
Side Lateral Raise
3 sets, 12 reps
Dips - Triceps Version
3 sets, 12 reps
4
Dumbbell One-Arm Shoulder Press
3 sets, 12 reps
5
Superset
Front Plate Raise
3 sets, 12 reps
Seated Bent-Over Rear Delt Raise
3 sets, 12 reps
6
Giant Set
Exercise Ball Pull-In
3 sets, 15-20 reps
3 sets, 15-20 reps
Exercise Ball Crunch
3 sets, 15-20 reps

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About the Author

Hobart Swan

Hobart Swan

Prior to joining Jyoto.info as a senior content editor, Hobart Swan produced health content for CBS Radio. He was also a health-content specialist at Healthwise, the nation’s ...

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