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Strength Focus — Upper Body + Core

Workout photo

Introduction

A gentle warm-up, then two upper body circuits and a short core finish.

Time

45 mins

Type

Strength

You'll need

Dumbbells and a mat

Warm-Up

1 round

Push-ups + rotation

10-12 reps

Overhead squats

10-12 reps

Jack press

45 secs

Circuit 1

3 rounds · 30 seconds rest between exercises

Eccentric push-ups

10-12 reps

Exercise video
Play exercise

How to do it

  • Start in a strong plank, hands on the mat.
  • Lower slowly for four seconds, then push all the way up.
  • You can drop to your knees and keep the same pace.
  • Keep your tummy tight the whole time.

Bent over rows

10-12 reps

Table top bridges

10-12 reps

Circuit 2

3 rounds · 30 seconds rest between exercises

Bicep curl + overhead press

10-12 reps

Suitcase carries

10-12 reps

Push-ups + mountain climbers

1 min

Superset

3 rounds · 30 seconds rest between exercises

Dead bugs

10 each side

Side plank

30 secs each side

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