Upper Body Focus

Today we’re focusing on the Upper Body! We have a 30-minute workout that targets various muscle groups. It’s designed to be efficient and effective with minimal equipment.

What you need:
You’ll need water, a towel and a timer. You will also need a chair/ bench and dumbells/ waterbottles for the main workout.
Note:
Make sure to write out the movements and check the video demonstrations before you start.

5 Mins

Warm Up

Arm Circles

45 secs

Alternate sides with max reps, focusing on smooth and controlled movements.

Shoulder Rolls

45 secs

Alternate each side with max reps, rolling forward and backward with controlled movements.

Push-Up Walkouts

45 secs

Perform max reps, engaging your core and stretching your shoulders.

Wall Angels

45 secs

Perform max reps, focusing on controlled scapular movement.

Jumping Jacks

45 secs

Perform max reps, engaging your core and stretching your shoulders.

20 Mins

Workout

In this EMOM (Every Minute on the Minute) workout, you’ll complete each exercise at the start of each minute, then rest for the remaining time. The goal is to finish your reps quickly, so you can use the rest of the minute to recover before starting again. You’ll repeat this cycle for 20 minutes. Stay focused on completing each round with good form and challenge yourself to work at a fast pace while maintaining control.

Push Ups

8 – 10 reps x 4 sets

Keep your core tight and back straight. Modify by dropping to your knees if needed.

Back Extensions

10 – 12 reps x 4 sets

Maintain controlled form.

Planks Shoulder Tap

10 reps x 4 sets

Each side – keep your hips sturdy by bracing the core.

Bicep Curls

12 reps x 4 sets

Lateral Raises

12 – 15 reps

Light weights or water bottles.

5 Mins

Cool Down

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.