The most important thing is to stay motivated and challenge yourself. With the help of great workout challenges for women, you will tone and strengthen your back, chest, and shoulders.
For instance, you can try Upper-body-challenge, in which all the exercises are divided into those that work with the upper body.
Total-Body Challenge will be suitable for you, if you want quick and intensely challenging that promises a full body tone-up just in two weeks. 30-Day Amazing Butt Challenge or Summer Body will be useful for women of all ages and you will need only three exercises: squats, burpees, and wall-sits.