This is a back and arms workout for women you can do at home :)

It will help you tone your upper body without making you too muscular. This is a type of lighter resistance training that works the best if your goal is to achieve a more lean look.

When I used to do CrossFit, my back became too muscular. I couldn’t fit into my crop tops and I simply wasn’t happy with the way my body looked.

That’s why I stopped lifting heavy weights and started doing workouts like this one here, lower intensity but effective :)

Also, this workout is super quick and you can do it with very little equipment. You just need some resistance bands and a little bit of motivation.

So get your resistance band and let’s go!



  • Do 12-15 reps of each exercise (hold plank for 1 minute).
  • Complete 3 rounds.

1. WINDSCREEN WIPERS (lift feet off ground for an extra challenge)

toned back and arms workout
lean arms


toned back and lean arms


toned back and arms workout

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toned back and arms workout


toned back and arms workout
toned back and arms workout


toned back and arms workout


Here are the resistance bands I used for this workout, which you can buy on Amazon.

Let me know if you try this workout :)

Love Rachael Xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hi, just getting back into the workout groove after a couple weeks and made a simple workout split with one day each of arms, abs, booty, and full body. Was wondering if I can incorporate this as an arm workout once every week? Will that be enough to see the results?

    1. Hi lovely! Definitely! This is a great addition if you want tone and slim down your upper body. :)

  2. Hi
    I am starting your program. I have been doing the exercises for a week and started the meal plane this week.
    My question is that I have worked out like everyone else with heavy weights and mega squats, lunges, etc. I am an endomorph so I am muscular and look like a tree stump. My thighs are too big for my jeans so I look heavy next to my thin friends who don’t even workout. I preferred being skinny fat. My shoulders and back are huge as I also was a swimmer in my youth. I have been chasing the body I want for 30 yrs!
    When I do your program, how do I allow my body to lose the muscle? I’m assuming I shouldn’t use any weights even the ankle weights? Yes?
    Any suggestions I would greatly appreciate. I’m desperate (I’m already 62 so I need to hurry! :)

    1. Hi lovely,
      Yay, so glad to hear you’re starting the program! :)
      Reducing any muscle takes time and requires you to not use these muscles, to give them a chance to reduce in size.
      If you continue with heavy lifting or whatever exercise it is that bulked you up in the first place, you will never reduce this muscle. Stopping this type of exercise is the most important thing.
      I know that giving up intense exercise and heavy lifting can be difficult at first, but there are lots of other exercises you can do, like the ones in the Lean Legs Program.
      It’s OK to use light ankle weights, they won’t make you gain too much muscle. You can also use light to medium resistance bands instead.
      You can speed up the process by eating at a slight calorie deficit and eating a low carb diet. These things will help you lose excess fat and muscle.

      For more helpful tips please have a read of this blog post.

      Diana xx

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