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.
Note:
Make sure to write out the movements and check the video demonstrations before you start.

5 Mins

Warm Up

Arm Circles

45 secs

Max reps; Slow and controlled

Shoulder Rolls

45 secs

Max reps; Roll forward and backward

Push-Up Walkouts

45 secs

Max reps and engage core; stretch shoulders

Wall Angels

45 secs

Max reps and focus on scapular movement

Jumping Jacks

45 secs

Max reps and engage core; stretch shoulders

20 Mins

Workout

Perform 3 sets of each exercise before moving on to the next. Rest for 30 seconds between sets and 1–2 minutes between exercises.

Push Ups

12-15 reps x 3 sets

Maintain form; modify to knees if needed.

Rest for 30 seconds between sets.

Renegade Row

24 reps x 3 sets

12 reps each arm. Use weights or water bottles to increase difficulty.

Rest for 30 seconds between sets.

Plank with Shoulder Taps

16 reps x 3 sets

8 reps each side. Engage core; minimize hip sway.

Rest for 30 seconds between sets.

Tricep Dips

12-15 reps x 3 sets

Use a sturdy surface.

Rest for 30 seconds between sets.

Lateral Raises

12-15 reps x 3 sets

Light weights or water bottles.

Rest for 30 seconds between sets.

Bicep Curls

12-15 reps x 3 sets

Full range of motion.

Rest for 30 seconds between sets.

Superman Hold

30 secs x 3 sets

Hold and squeeze back muscles.

Rest for 30 seconds between sets.

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.