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Express Upper Body and Core All Standing Strength and Control

20 Min • Upper Body, Core
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell
    • Membership Free

    Overview

    Erica profile picture
    Erica

    Focus & Benefits
    Simultaneously strengthen your upper body and core muscles in this compact, all-standing workout! You'll also enhance your body control and proprioception. 



    Workout Overview
    Warm-Up: 4 exercises, 30 seconds each (2 minutes)
    Workout: 7 exercises 2x each, 45 seconds active / 15 seconds rest (14 minutes)
    Cool Down: 4 exercises, 30 seconds each (2 minutes)

    Equipment
    Range of weights

    Tips & Helpful Information

    • More than anything, I want you to keep great attention on your core engagement and alignment. Anchor each movement in this part of your body! 
    • Many of these exercises will challenge your body awareness due to multi-focus movements. This may warrant a lighter choice of weights to maintain proper form and to feel empowered! Enjoy working your body in this holistic, functional way. 
    • Due to the shorter workout, the warm up and cool down are shorter as well. If you need more time for either of these, please pause and take it! For ease, you could repeat them twice.

    Difficulty & Modifications Explained
    Your main modification is to lighten or omit weights where needed to avoid compromising form and proper core engagement. Exercise-specific modifications are shared throughout the workout. Alternatively, to increase difficulty, increase weights.

    Warm-Up: 4 exercises, 30 seconds each (2 minutes)
    Alt Knee to Same/Opp Elbow 
    Arm Swing + Tricep Ext 
    Hinged Twists w/ Alt Rear Toe Tap
    Alt Knee Drive + Bicep Curl Punches 

    Workout: 7 exercises 2x each, 45 seconds active / 15 seconds rest (14 minutes)
    Alt Same Knee to Elbow + Close Shoulder Press (2 x 12 lbs)
    Close Row + Twist (2 x 15 lbs)
    Alt Knee Drive Ext & Hammer Curl (2 x 15 lbs)
    OH Tricep Ext + Pivot (1 x 18 lbs) 
    Press Out Driver + Alt Knee (1 x 15 lbs)
    Tricep Kickback + Alt Glute Kickback (2 x 5 lbs)
    One Weight Bicep Curl + Leg Lift Twist (1 x 18 lbs)

    **Water Break**

    Cool Down: 4 exercises, 30 seconds each (2 minutes)
    Hip Flexor + Shoulder/Tricep Stretch (One Side)
    Hip Flexor + Shoulder/Tricep Stretch (Other Side)
    Cat/Cow or Side Stretches 
    Upper Body Opener