Workout of the week: 20-min upper body strength workout

13th January 2025

ALL LEVELS / upper body strength workout / 20 minutes

Equipment: Lat pull-down machine, barbell, dips bar & gym mat

With the holiday season behind us, it’s easy to think about all those sweets, drinks, and cosy nights on the couch. But January is here, and if we want to enjoy next year’s holiday treats guilt-free, the work starts now. Before you dive into marathon training or start a whole diet based on kale smoothies, let’s begin the new year by building strength in your upper body.

This upper body strength workout consists of 5 exercises to perform for 40 seconds each, with 20 seconds of rest between exercises. You’ll complete 4 rounds back-to-back, with no additional breaks—those 20 seconds between moves are all you need. In total, the workout takes just 20 minutes to complete.

Push-up
Lat pull-down
Barbell shoulder press
Dips
Up and down planks

Ready? Let’s do this!

WORKOUT SETUP

5 exercises
40 seconds on, 20 seconds off
4 rounds
20 minutes

WORKOUT EXERCISE LIST

4 rounds

1 – PUSH-UP

40 sec on, 20 sec off

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

2 – LAT PULL-DOWN

40 sec on, 20 sec off

Sit on the bench facing the hands and use a setting that lets your thighs or knees push against the cushion for stability.
Grab the handles in your preferred grip.
Extend your arms and upper body to increase the range of motion.
When pulling down, lean a bit back. Think of leading the movement through your elbows.
Repeat.

3 – BARBELL SHOULDER PRESS

40 sec on, 20 sec off

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out, and use a grip that is a little wider than shoulder-width.
To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides.
Keep your wrists directly above your elbows.

4 – DIPS

40 sec on, 20 sec off

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

5 – UP AND DOWN PLANKS

40 sec on, 20 sec off

Begin in a plank position, with your hands under your shoulders and your body in a straight line from head to heels. Engage your core.
One arm at a time, lower yourself onto your forearms, keeping your elbows beneath the shoulders.
Hold for a moment in the forearm plank position.
Push yourself back up, with the same arm you started the descent, one arm at a time until you’re in the starting position.
Repeat changing arms.