Workout of the week: 30-min upper body and core workout

9th December 2024

ALL LEVELS / upper body and core workout / 30 minutes

Equipment: Weight plate, dumbbells & gym mat

Upper body workouts often focus on the classical areas and overlook a crucial one: the core. Yet, a strong core is the foundation for almost everything we do, from lifting heavier to better posture and preventing injuries. To tackle that, this workout will not only target the usual upper-body muscles, but it will also keep your core activated the whole time, helping you build strength in this particular area.

An upper body and core workout that will pump your arms, shoulders, and chest, while maintaining a strong focus on your core. It consists of 4 exercises with 12 reps each, and you’ll have 1 minute to rest between exercises and rounds. Complete 5 rounds, and you’ll feel strong to the core in just 30 minutes.

Loaded push-up
Dumbbell seated z press
Plank row
Plank triceps extensions

Ready? Let’s strengthen the core!

WORKOUT SETUP

4 exercises
12 reps
5 rounds
1-minute rest between exercises and rounds
30 minutes

WORKOUT EXERCISE LIST

5 rounds

1 – LOADED PUSH-UP

12 reps

Place a suitable weight plate on your back. Extend one leg at a time until you’re in a plank position.
Then, keep your 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.
Perform the exercise very slowly – 5-6 seconds down and 5-6 seconds up.

2 – DUMBBELL SEATED Z PRESS

12 reps

Sit on the floor with your legs straight out in front of you.
Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.

3 – PLANK ROW

12 reps each side

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows in proximity to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as you can, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms.

4 – PLANK TRICEPS EXTENSION

12 reps

Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.
Extend you’re your arms until your elbows are almost locked out. Hold the top position for a brief second.
Now slowly return to the starting position.
Repeat.