30-Minute Upper Body Burn For PCOS

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Level: Intermediate
Type: Resistance
Time: ~ 30 Minutes
Created by Courtney McKechnie

This upper body resistance workout will help you build muscle in the shoulders, chest and back. As we know, building muscle is important for PCOS. One meta-analysis showed that resistance training can reduce body fat, improve ovulation, and balance FSH and SHBG hormones (PMID: 30167317). Repeat the workout 4 times in total, leaving a 5-minute break between rounds, and a 45-second break between exercises.

BENEFITS

Supports body fat loss

Helps to reduce insulin resistance

Supports lower androgen levels

Helps to build muscle

May help to improve ovulation

REQUIRED Equipment:

Dumbbells (any weight)

The Workout

1 Warm Up

Complete 15 jumping jacks & 20 high knees. Repeat 3 times with a 1-minute break between rounds.

2 Shoulder Press

Bring your elbows up to a 90 degree angle and press up above your head. Bring the weights back down to the starting position before repeating. Complete 8 reps.

3 Tricep Extension

With both hands, hold one dumbbell behind your head as shown and extend your arms toward the sky to finish the rep. Complete 8 reps in total.

4 Standing Chest Press

Hold dumbbells together in front of your chest, as shown. Press the weight straight forward while keeping your shoulders locked into position. Complete 8 reps.

5 Bentover Dumbbell Rows