{"id":58613,"date":"2023-12-18T00:00:00","date_gmt":"2023-12-17T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30min-upper-body-workout\/"},"modified":"2023-12-18T00:00:00","modified_gmt":"2023-12-17T23:00:00","slug":"30min-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30min-upper-body-workout\/","title":{"rendered":"Workout of the week:\u00a030-min upper body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper body workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbells, dips bar & Swiss ball<\/p>\n\n\n\n

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

This Christmas, give your upper body the gift of strength. <\/strong>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.<\/strong><\/p>\n\n\n\n

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

    \n
  1. Push-up<\/li>\n\n\n\n
  2. Barbell shoulder press<\/li>\n\n\n\n
  3. Deadlift to row<\/li>\n\n\n\n
  4. Dips<\/li>\n\n\n\n
  5. Bicep curl into Arnold press<\/li>\n\n\n\n
  6. Plank on Swiss ball<\/li>\n<\/ol>\n\n\n\n

    Ready? You’ve got this!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 6 exercises<\/li>\n\n\n\n
    • 40 seconds on, 20 seconds off<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1 to 2 min rest between rounds<\/li>\n\n\n\n
    • Equipment: Barbells, dips bar & Swiss ball<\/li>\n\n\n\n
    • Duration: 30 minutes<\/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 – PUSH-UP<\/h3>\n\n\n\n

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

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