FREE Upper Body Training (Chest, Tri’s and Back) for Overweight and Obese Women


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CHest, back and tri's workout #free workout


If you are overweight/obese and you want to lose fat – these workouts are for you. This workout is a sweat fest, calorie scorcher and it’s tough.  I keep the workouts tough for a few reasons.  I have always trained beyond my level.  It has gotten me stronger faster.  I have found that things that challenge us, make us stronger (mentally and physically) and fitter.  It’s a must, you have to do things that are hard.  It is tough to lose a lot of weight.  My fat-loss training workouts and “non-plan” nutrition plan are for those who are ready to lose fat, get lean and stay lean forever.  This is a lifestyle change, that when adopted, will change your life.

For ultimate fat-loss, do this workout first thing in the morning (before you eat anything) and don’t eat for at least 2 hours after the training session.  You can drink water or BCAA’s for extra energy and to help you to get through your fast (personally, I think water is the best, especially when you are starting).


Make sure you stay hydrated throughout the day.  The goal is to drink 4 full containers of water (a total of 1 gallon).  The water is essential.






Set of Medium and Heavy Dumbbells – I used 10 and 15 lbs.

Interlocking Foam Mats

Water in a 1 L water Bottle (You want to drink four of them in the day).

Heart Rate Monitor

Interval Timer

Resistance Bands with Door Anchor

Playlist with your favorite tunes



Body Workout circuit for Overweight and Obese Women

Make sure to keep this workout mega-intense.  Keep the breaks to 10-seconds between each exercise.  This is important.

You need to use the heaviest weight that you can safely lift.  With short workouts, it’s important to train your muscles to failure.  When the weight becomes too easy (you are not failing within the time), it’s time to move up to the next size, and think about increasing the number of cycles.



Set your timer for 40 seconds of work and 15 seconds of rest.  There are 9 exercises, which can be repeated up to 3 times.  Make sure to do a warm up and cool down.  The warm up and cool down are just as important as the workout.

Make sure that you record what weight you use, so that you can move up next time.  Do this workout on Tuesday – only once per week.

  • Wide push-ups
  • Wide pull downs with your heaviest resistance band.
  • Tricep push-ups
  • Chest press
  • Wide pulls with resistance band.
  • Diamond push-ups
  • Chest Fly
  • Upright Row with resistance band
  • Tricep push (20 seconds with right leg in the air and 20 seconds with left leg in the air


 Training Session



If you are interested in other free training and nutrition advice, that will reduce fat in less than 30 minutes a day – contact me HERE.



Me July 2016 I started my journey in February 2014 and had high blood pressure and was pre-diabetic.  By July, I had lost 60 lbs.  I got pregnant, and maintained my clean eating and exercise program throughout my pregnancy.  I had a very healthy pregnancy and had a home waterbirth at 42 weeks.  I continued my training and eating regimen while breastfeeding.  Now, I have lost almost 100 lbs, am no longer on high blood pressure medication, have improved my cholesterol ratio significantly and am no longer pre-diabetic.

About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile


  1. Cor blimey love! I will definitely have to check this one out! I still haven’t shrugged off the summer weight and am conscious of Christmas fast approaching! You are look fabulous though and totally agree with water being the absolute key! Sim xx
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