I know I post a lot of butt workouts, so here’s one for your upper body and core.

It will help you strengthen your core and tone your upper body without making you bulky. :)

This one is awesome because you can do it at home with no shoes on! Yay! And you don’t need any equipment (but it’s more comfortable if you have a yoga mat).

Also excuse my sweatiness! I filmed this after I went for a quick jog, and I am seriously the world’s most sweaty person.



  • Do the first 6 exercises for 30 seconds each.
  • If it’s a one sided exercise, do 30 seconds each side (if you can).
  • After you have completed one round, rest for as long as you need to.
  • Complete 3 rounds in total.
  • If you want a little extra challenge, you can do the finisher.
  • Do these 2 exercises as many times as you can in 2 minutes, without any rest!

1. 3 KNEE MOUNTAIN CLIMBERS upper body and core workout

2. BREASTROKE SWIMMER upper body and core workout

3. ROLL UP + 4 PUNCHES upper body and core workout

4. SCORPION PRESS upper body and core workout

5. SIDE PLANK PULSES upper body and core workout

6. ONE LEG ADVANCED TOE TOUCHES upper body and core workout

OPTIONAL FINISHER – as many rounds as you can in 2 minutes

1. CRUNCHES x 15upper body and core workout

2. BICYCLES x 40 (20 each side)upper body and core workout

Hope you enjoyed this workout! :)

I should also mention my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs. But it includes FULL body workouts that will help you achieve a more lean appearance all over.

So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :)

Love Rachael Xxbest fitness program for women

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.

2 Responses

  1. Hi Rachael,
    Thanks for the workout. I was wondering if you had any workouts for the less fit/agile?! I need to work up to this level, so any ‘beginner’ type workouts would be great.

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