Workouts

Full UPPER BODY Workout |Tone & Sculpt

We are back with another home workout and this one is all about that upper body. I don’t know about you but I just want to those super sexy shoulders…give me those boulder shoulders!

This workout is less than 30 minutes, changes up so you don’t get bored, and hits a little bit of every spot from the waist up.

Go grab your weights, resistance band, and a comfortable spot on the floor.

This 30 minute, resistance band, upper body home workout is perfect for a small space and was designed specifically for the busy mama.

Total upper body home workout

Some will tell you that you need to have ALL the equipment to get an effective workout. Some will even tell you that you need to make those odd grunting noises too but I am pretty sure we can make this work without all the crazy sounds,

Today’s workout is all about getting a full workout to the upper body that will leave your arms humming. This is one that will get us those toned and sculpted arms without feeling the pain for a week, having to drive to a gym, or even have tons of equipment.

The Equipment

For this workout, you need:

Resistance BandAmazon Link
MatAmazon Link
WeightsAmazon Link

For your weights, shop around for discounted prices. Facebook marketplace and Craigslist are two really good options to find weights that is perfect for your space. I am pretty sure that I don’t have anything that matches but it was all on the cheap and works beautifully.

The Amazon Link for the weights are the ones that I do like and recommend the most for those that have smaller hands. Sometimes the dumbbells are so hard to hold with the thicker middle piece and these compeltely solve that problem.

The Workout

upper body home workout

For this workout, we will have 2 upper body circuits where we move through several moves to keep the boredom completely away.

The Moves

Standing Series

  • Front Raise on the Cross Diagonals
  • Lateral Bicep Curl to Y
  • Bicep to Overhead Press
  • Lateral Raise to Front Punch
  • Inclined Back Fly
  • Inclined Back Row

Complete each exercise for 10 reps moving down the list. When finished, take a quick breather and start back up at the top. We will complete the standing series twice.

Mat Series

  • Push UPs
  • Staggered Push Ups
  • Seated Banded Pull Backs
  • Lateral Raise with Band
  • V-Site with Pull Backs

Same pattern for the mat series. Complete each move for 10 reps working your way down the list. When finished, take a quick break and then start back up at the top of the mat series list. The mat series will be completed twice.

Need info on a move? Or even better…workout with me.

Where did you get that outfit?

Oh…you already know! This entire outfit (top, sports bra and shorts) are all from Old Navy. Check them out here.

Old Navy has been my staple go-to for activewear. Talking tons of different options, colors, and sizes. Real clothes for real shaped women. Plus they last forever, wash well, and won’t empty your wallet.

Highly recommend checking out their Elevate Powersoft line for leggings. This is hands down my absolute favorite leggings. Super soft, just the right amount of compression and they have pockets!

Wrapping this one up!

upper body home workout

This is the PERFECT workout for small spaces, moms short on time, maneuvering around kiddos and puppies. and was made by a mom for a mom.


Home workouts are the silver lining to this whole crazy year!  When COVD rolled in like a giant hurricane, our usual routines completely fell apart in one quick quarantine ruling.  Who knew that our own family rooms would become the next “hot” spot for working out? 

Missing a workout buddy?  Did you know this entire workout was done by a zoom call with other ladies just like you?  Each week, we come together for a 30 minute or less workout but from our own homes. 

Join our VIP STRONG group and get access to the inner core.  Get more information here.


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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE.

Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.

upper body home workout

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