Workout of the week: 30-min upper body workout

18th December 2023

ALL LEVELS / upper body workout / 30 minutes

Equipment: Barbells, dips bar & Swiss ball

This Christmas, give your upper body the gift of strength. Think about it: this is the perfect time to train your upper body. With the holidays just around the corner, you’ll be hanging decorations, lifting gifts, and sharing warm embraces, all made easier by a strong upper body.

The good news is that you can start right away with this upper body workout. It consists of 6 exercises, each to perform for 40 seconds with a 20-second rest in between. Take a well-deserved 1 to 2-minute rest between the 4 rounds. In total, this workout will take you 30 minutes to finish.

Push-up
Barbell shoulder press
Deadlift to row
Dips
Bicep curl into Arnold press
Plank on Swiss ball

Ready? You’ve got this!

WORKOUT SETUP

6 exercises
40 seconds on, 20 seconds off
4 rounds
1 to 2 min rest between rounds
Equipment: Barbells, dips bar & Swiss ball
Duration: 30 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 – 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, shift your body forward as it rises and backward as it lowers.
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.

3 – DEADLIFT TO ROW

40 sec on, 20 sec off

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is slightly above parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.
With your arms returned to the lower position, raise your upper body back up.

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.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

5 – BICEP CURL INTO ARNOLD PRESS

40 sec on, 20 sec off

With two dumbbells in each hand, place your feet shoulder-width apart, keeping your arms by your side.
Proceed to bend your forearms until the dumbbells almost touch your shoulders, maintaining your elbows tucked to your sides.
While keeping your arms in that position, rotate your palms so that they face forward.
Then, push your arms over your head until you’ve extended both arms above your head.
Keep your core tight and your back straight.
Return slowly to the starting position and repeat.

6 – PLANK ON SWISS BALL

40 sec on, 20 sec off

Start by performing a plank over a medicine ball.
Ensure your feet are shoulder-width apart, your core engaged, and a neutral spine during the exercise.
With your elbows push the ball slightly forward and then backwards.
Repeat these movements for 40 seconds.