You get one body to live in and LOVE during this lifetime. I’m here to help you strengthen and tone your body- or to make sure your current one is healthy, strong and sexy- with intense, effective and confidence boosting workouts you can do at home and you won’t need hours to do it.
This week I’m sharing a kickbutt upper body workout that you can complete in about 20 minutes. Don’t let the short 20-minutes make you think it’s easy.
Download the Workout and Exercise Index below to sculpt shoulders, biceps and triceps.
Then, visit Jen to do her chest and back workout. The combination of 2 different personal training styles will make the minutes fly. You’ll be done before you know it with plenty of time left in your day.
That’s just 20 minutes to feel strong and confident and look great.
Perform each exercise as prescribed one after the other with no rest in between. Repeat the circuit for a total of 2 times with a 1-minute rest in between circuits.
Focus on form and remind yourself, “quality over quantity”.
Right click the image above to save the workout to your mobile device or download the workout to print.
- dumbbells 8-12 pounds (depending on your fitness level)
- mat (optional)
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
In and Out Bicep Curl (1) Stand with feet shoulder width apart, slight bend in the knees, abs tight, arms down by your sides, and shoulders back. (2) With a dumbbell in each hand and palms facing forwards, exhale as you bend your elbows bringing the dumbbells up to your shoulders. (3) Inhale to return to start position. (4) Before doing the next repetition, rotate your arms at the shoulder so palms rotate further away from your body. (5) In this position, exhale and bend at the elbows bringing the dumbbells up to your shoulder and inhale to return to start position. Targets: biceps
Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Upright Row (1) Stand with a slight bend in the knees, feet hip width apart. Place a dumbbell in each hand with your palms facing your body. (2) Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Pause. (3) Slowly lower them to the starting position. Targets: deltoids
Hammer Curl (1) Stand with your feet shoulder width apart and your arms at your sides. Hold a dumbbell in each hand and let them hang at arms length next to your sides. (2) Turn your arms so that your palms face inward, toward each other. (3) Exhale, and without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. (4) Pause, focusing on squeezing your biceps. (5) Inhale, then slowly lower your arms to start position completely straightening your arms down by your sides. Remember: Stand up straight, shoulders back, and use slow and controlled movements. Be careful not to swing the weights. Targets: biceps
Side Tri Rise (1) Lie on your left side with legs stacked, knees slightly bent. Place your left arm on your right shoulder. (2) Press your right palm into the floor to lift your torso, extending your right arm until it’s straight. Do the prescribed number of reps and switch sides. Targets: triceps
Mac Raise (1) Stand with your feet about hip-width apart and hold the weight dumbbells in front of your thighs palms facing inward. (2) Brace your abs. Keep your shoulders down away from your ears. Simultaneously perform a straight-arm front raise with your right arm and a bent arm lateral raise with your left arm to shoulder height. Arm should be bent to about a 90-degree. DO NOT swing the weights or raise your arms above shoulder level. (3) Lower the dumbbells with control back down in front of your thighs in start position. (4) Switch sides and repeat. Targets: shoulders
Click below to download and print the exercise index.
For more upper body strength, add these workouts to your training plan:
Or, add a quick ab workout:
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m always happy to chat health and fitness.
How are you enjoying the long weekend? Are you working out today or taking a break?
be the best version of YOU