penny barnshaw garage fitness girl

My Top 5 Standing Workouts for Women

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How good is it to hear the words “no crunches, no burpees, no planks”? Sometimes the very thing you need to keep you on track is a standing workout, particularly one that’s still challenging and targets all those important bits – even abs!

This week I’m sharing my top 5 standing workouts from my YouTube channel. I highly recommend bookmarking this page so that when you’re feeling super fed-up with floor exercises, you have some alternatives. I hope you enjoy them as much as I enjoyed making them for you!

TIGHT & TONED ARMS & ABS! 30 Minute Standing Dumbbell Workout

This 2-in-1 workout combines upper body strength moves with core exercises in an awesome standing-only routine that will tighten and tone your arms and abs, without you having to get up and down off the floor. You’ll need a variety of dumbbells to complete this workout. I used 1 set of 5kg + 7kg + 10kg dumbbells, but you could use something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through. Complete each exercise for 2 sets of 45 seconds work/ 15 secs rest before moving on to the next.

Full Body STANDING Dumbbell Strength Workout

Build lean muscle & burn fat with this all-standing strength workout. No jumping and no getting up and down off the floor! You’ll need a variety of dumbbells to complete this standing dumbbell workout. I used 1 set of 5kg + 7kg + 10kg dumbbells but you could use something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through. Complete each exercise for 2 sets with 45 seconds work/ 15 secs rest before moving on to the next.

30 Min ALL STANDING HIIT Workout | High Intensity No Repeat Cardio

Get your heart pumping with this all-standing cardio session that uses bodyweight exercises to target your entire body. No boring repeats and no equipment necessary. Complete the circuit of movements for 45 secs work/15 seconds rest.

SWEATY STRENGTH & CARDIO Supersets

This 2-in-1 workout combines a strength exercise to build muscle and a cardio move to torch calories in an all-standing format, so that you don’t have to get up and down to have a great workout. You’ll need a variety of weighted dumbbells to complete this workout. I used a set of 5 + 7 +10 kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. There are 8 supersets to complete. Perform the strength exercise (1) for 40 seconds followed immediately by the cardio exercise (2), then have 20 seconds rest and repeat 2 x through.

15 MIN TONED ARMS & BACK | All Standing Arms Workout

Tighten and tone your arms and back with this quick and intense all-standing arm workout. We’ll be working in a drop set format where you’ll complete each exercise 3 x through as follows: Set 1 will be 40 secs work/10 Secs rest; set 2 will be 30 secs work/10 Secs rest; set 3 will be 20 secs work/ 10 secs rest. You’ll need a variety of weighted dumbbells to tone and define your arms. I used a set of 5 + 7 +10 kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level.

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Let me know what you think of these standing workouts! Have you already tried any of them?

Make sure you sign up for my newsletter so you never miss a recipe or workout tip. You’ll also receive my free monthly workout calendar, it makes workout planning so much easier! I’m also on Instagram, Facebook, and of course YouTube, where I post new workouts every week.

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