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You are here: Home / Workouts / 15-Minute Upper Body & Abs Workout

Last Updated on Jul 20th, 2020 fitasamamabear

15-Minute Upper Body & Abs Workout

This resistance band workout is made to strengthen your upper-body muscles and your abs. A quick workout for strong arms.

Pinterest image with text: woman in black shirt and bright pants kneeling for the camera and flexing her arm

 

Strong arms and back muscles are something every mama needs in order to carry babes. This resistance band workout takes only 15 minutes and hits your upper-body and core muscles to get you strong.

  • Single-arm shoulder press
  • Band row
  • Leg Raises
  • Pull-Apart (2 ways)
  • Push-Ups
  • Planks

Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home. I created this guide to give moms everything they need to start working out at home. This blog post answers many common questions moms have when starting a workout routine- so you can get started, the right way!

Need a band? Grab a resistance band from Pro Source.

 

Upper-Body Workout Tips

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!

Perform each exercise without rest in order for the reps seen in the video. At the end of the exercises, take a 45s break and repeat the circuit for a total of 3-4 rounds.

 

Single Arm Band Press

  • Keep ribs tucked
  • Fully extend the elbow

Band Row

  • Sit upright
  • Keep shoulders away from ears
  • Pinch the shoulder in when pulling back

Leg Raises

  • Maintain a pelvic tilt and only go as low as you can hold it
  • Engage glutes as hips open

Pinterest image with text: multiple exercise demonstrations for an at-home workout

Band Pull-Apart

  • Do not flare the ribs
  • Move through the shoulder blades
  • Keep a slight bend in the elbow

Push-Ups

  • Tuck Elbows tight
  • Shoulder over wrists
  • Maintain a minor pelvic tilt

Plank

  • Do not arch low back
  • Keep a neutral neck
  • Do not shrug shoulders

 

Pinterest image with text: woman in pink shirt and pants flexing her arm muscle and pointing at the camera with exercise demos below

 

Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.

Related Posts:

  • 15 Minute Resistance Band Workout: Workout Anywhere15 Minute Resistance Band Workout: Workout Anywhere
  • 12 Minute Resistance Band Full Body Workout12 Minute Resistance Band Full Body Workout
  • Total Body Resistance Band WorkoutTotal Body Resistance Band Workout
Last updated on 07/20/2020

Filed Under: Workouts Tagged With: workout

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About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.
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