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20 Minute Inspired to be Fit Upper Body Blast

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. 

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. Pin it now and workout later. Go to Jill Conyers Fitness, Health & Happiness to download the free Exercise Index and Workout printable.

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”.

Don’t forget to warm up and cool down to safely and get the most out of this workout. Use this Warm-Up before and Cool Down after the workout.

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. Pin it now and workout later. Go to Jill Conyers Fitness, Health & Happiness to download the free Exercise Index and Workout printable.

Right click the image above to save the workout to your mobile device or download the workout to print.

Workout Download

Equipment needed:

  • dumbbells 8-12 pounds (depending on your fitness level)
  • timer
  • 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.

Exercise Index Download

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 jillconyers@mail.com. 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


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  1. This looks like a great upper body workout! Thanks for sharing – I can’t wait to try it out. 🙂

  2. These are great tips – love the printable! I have just started focusing on this area of my body so this is perfect timing!

  3. Arm work outs are a must! Its the summer time and tank tops are in session! Great work out!

  4. I need to do more upper body work. I need something like this that will fit into my busy schedule

  5. This would definitely help to strengthen your upper body! It’s fairly quick too so you can do it in the mornings before work or something.

  6. Hi Jill! I’ve been terrible at commenting on blogs lately and just wanted to say I admire all the work you’ve put into yours over the last year- it’s beautiful, and your training advice and workouts are fantastic! Hope all is going well for you!

    1. Hi Laura and thank you so much for your kind words. It means a lot coming from you. I hope this doesn’t sound too creepy but I think of you often. You have inspired me so much over the years with fitness, running, nutrition, starting a business and well pretty much everything.

      I’ve been the same with commenting since January when I started yoga teacher training. I’m done next month! Woohoo! Then, I’ll be back at a few things that moved down the priority list for a little while.

      I would love love to keep in touch. Thank you again.

  7. What a great workout. I already printed the printable. I’m just starting to workout more often and this routine is great.

  8. I have some weakness in my upper body including my arms from vitamin D deficiency. This can really help me develop strength in that area.

  9. 20 min workout is right up my alley. I have a broken hand but as soon as it heals I will try this out.

  10. My arms are my weak spot. I have always struggled with strength over my head. I used to be able to compensate in a lot of cases and use my legs but it doesn’t always work.

  11. Summer has kinda snuck up on me this year so I have been looking for different ways to keep the workouts up, this will work great with only being 2o minutes.

  12. I love upper body, especially working that back! You need strong lats for swimming and a strong trunk for cycling 😉 One question what is the purpose of putting the bicep curl and tricep dips before the up right row?

  13. Definitely trying this tomorrow. I’ve been doing a lot more group fitness classes which are great for my cardio and legs but my upper body gets neglected most weeks. So this would be awesome for the days I’m not taking a class.
    Thanks for sharing Jill! 🙂

  14. I love having the short workouts that you can repeat – it makes life easier for me. Also, if I only have ten minutes, I feel like I am still accomplishing something!

  15. I love that you need very little equipment for these things. You should think of bringing out a book called “no equipment gym” or something.

  16. Sounds like a strong workout. I should try this sometime. I would probably feel better if I did.

  17. This is a solid workout and takes only 20 minutes. The fact that you give free download of this workout is even better.

  18. I am love LOVING your sites workouts! They have been so great for myroutines!

  19. I love the reminder to keep “quality over quantity” in mind! These exercises are super helpful and I look forward to giving them a try 🙂

  20. LOVE this workout! Who doesn’t have 20 minutes? No excuses here–time for more upper body strength!


  22. I will totally be trying this out. The kids will join me – they love a good strength workout!

  23. Great workout. I like that it’s 10 minutes as we all have 10 minutes to spare each day to get this in.

  24. if it has the word blast in it, then you know it’s good! YEA!!! come train me. I will feed you cookie, yes?

  25. I love that it is only 20 minutes I can definitely fit that into my day’s schedule. Besides I need to improve my fitness!

  26. LOVE me a quick 10 minute upper body work out! I am super lucky in that my arms respond really well to quick work outs – 🙂

  27. I love how you combine a short workout with effective strategies. This encourages us who hate to work out. It’s only 20 minutes!

  28. I really liked that you have such detailed descriptions of the exercises so I didn’t have to go hunting all over YouTube 🙂

  29. Robin Rue (@massholemommy) says:

    I love quick workouts like this. Sometimes I don’t have a ton of time to get a workout in, so 20 minutes is perfect.

  30. 20 minutes?! Jill, I love that you give awesome workouts, that give a great EFFECTIVE workout, yet still work if we’re short on time! thank you!!

  31. This workout looks great Jill! Putting the two workouts together will be a solid upper body workout!

  32. I need to start incorporating more strength work into my daily routine. I have been doing a 30 day yoga challenge to get more stretching involved but I definetly need to add strength!

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