Bentover Rows

30-Minute Upper Body Burn For PCOS

30-Minute Upper Body Burn For PCOS
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.


  • 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

    Bend at your hips and bring the dumbbells down to your side, as shown. Then, row up to hip level. Complete 12 reps.

    6 Dumbbell Shrugs

    Standing upright with the dumbbells at your side, shrug your shoulders straight up and down (without any circling motion). Complete 12 reps.

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