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:

EMOM = Every Minute on the Minute.
– Set a timer for 1 minute per movement.
– Perform the target reps at the start of the minute, and rest for the remainder.
– Complete 4 total rounds (20 minutes).

Tri-Set 1 (Push Focus)

Standard Push-Ups

12–15 reps

Modify to knees if needed.

Dumbbell Shoulder Press

12 – 15 reps

Lower slowly, elbows at 45°

Tricep Dips (Chair/Bench)

12 – 15 reps

Keep back close to chair

Bent-Over Rows

12 reps each arm

Flat back, drive elbow up

Hammer Curls

12 – 15 reps

Palms facing in, 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.