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

Structure: Perform 3 exercises back-to-back (Tri-Set) with minimal rest. Complete 3 rounds of each tri-set. Rest 1 min between sets.

Tri-Set 1 (Push Focus)

Standard Push-Ups

10 – 12 reps

Modify to knees if needed.

Dumbbell Shoulder Press

10 – 12 reps

Engage core and keep back straight.

Tricep Dips (Chair/Bench)

12 – 15 reps

Lower slowly for control.

Tri-Set 2 (Pull + Isolation Focus)

Dumbbell Bent-Over Rows

12 reps each arm

Flat back, squeeze shoulder blades.

Lateral Raises

12 – 15 reps

Light weights or water bottles

Bicep Curls (Dumbbell or Band)

12 – 15 reps

Elbows close to body, full range.

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.