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The workouts should be a combination of body conditioning and flexibility.
The Ultimate Upper Body Workout For Women - SET FOR SET
A 30-day strength training routine — no equipment required
THE PERFECT UPPER BODY WORKOUT FOR WOMEN
7-Minute Upper-Body Workout You Can Do at Home
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The 10 Best Upper Body Exercises for Women – UPPPER Gear
The Ultimate Workout for Upper Body Strength
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30-Minute Full Body Workout You Can Do at Home