{"id":58382,"date":"2023-01-16T00:00:00","date_gmt":"2023-01-15T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-upper-body-strength-workout\/"},"modified":"2023-01-16T00:00:00","modified_gmt":"2023-01-15T23:00:00","slug":"20-min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 20-min upper body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper body strength workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, lat machine, dips bar & Swiss ball<\/p>\n\n\n\n

<\/div>\n\n\n\n

Strength upper body won’t immediately turn you into a bodybuilder<\/strong>. Unless you want to become one, of course. If that’s not the case, rest assured \u2014 building strength doesn’t mean growing muscle<\/strong>, especially if you’re more focused on function. Either way, upper body strength training will do wonders for your posture, metabolism and overall quality of life<\/strong>.  <\/p>\n\n\n\n

Start reaping all these benefits now with this upper body strength workout<\/strong>. It consists of 5 exercises<\/strong> performed for 40 seconds, with 20 seconds to rest<\/strong>. You’ll have to complete 4 rounds<\/strong> with no rest between<\/strong> them \u2014 the 20 seconds between exercises are enough. In total, this workout should take you 20 minutes<\/strong> to complete.   <\/strong><\/p>\n\n\n\n

    \n
  1. Devil press<\/li>\n\n\n\n
  2. Lat pull-down<\/li>\n\n\n\n
  3. Deadlift to row<\/li>\n\n\n\n
  4. Dips<\/li>\n\n\n\n
  5. Plank on Swiss ball<\/li>\n<\/ol>\n\n\n\n

    Let’s get stronger! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises <\/li>\n\n\n\n
    • 40 seconds on, 20 seconds off<\/li>\n\n\n\n
    • 4 rounds <\/li>\n\n\n\n
    • No rest between rounds<\/li>\n\n\n\n
    • 20 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells, lat machine, dips bar & Swiss ball<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – DEVIL PRESS<\/h3>\n\n\n\n

      40 seconds on, 20 off<\/strong><\/p>\n\n\n\n

        \n
      • Place two dumbbells on the floor roughly your shoulder-width apart from each other. <\/li>\n\n\n\n
      • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. <\/li>\n\n\n\n
      • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. <\/li>\n\n\n\n
      • Finish the move by locking them over your head, with your body fully stretched. <\/li>\n\n\n\n
      • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. <\/li>\n<\/ul>\n\n\n\n