Workout Details

  • Duration: 28 Minutes
  • Calorie Burn: 155-273
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Upper Body,  Core

Upper Body Strength Training and Core Workout - Abs and Upper Body Supersets


In less than thirty minutes this workout brings you everything you need for a good home workout: efficient and effective strength training in the form of supersets, core training, warm up, and cool down. We've kept the equipment to a minimum and much of it can be improvised.

Supersets use opposing or different muscle groups in order to accommodate back to back strength training sets, reducing or completely eradicating the need for rest times in between sets. They are a great way to cut down on the time you spend training (especially ideal for people with busy schedules). They can be used in a lot of different ways but in this particular workout, we use the concept of antagonistic muscle groups, but also throw in a round of a challenging core exercise in order to really mix things up.

Workout Structure
3 Groups of exercises
3 Exercises per group
Warm up and cool down included
You will need: Dumbbells and a bench, table, or step

Printable Workout
After a short warm up, the video moves directly into the upper body strength training and core exercises. The upper body and abs exercises are done in groups of three, and each are repeated twice, for a ABC / ABC format. Each interval is 45 seconds on, 15 seconds rest. At the end of the routine, there is a quick cool down and stretch, meaning that you get in an entire effective and well rounded workout in under 30 minutes.

Group 1:
Staggered Hand Push Up (do one interval in each hand position)
Supine Push Up
Bicycle Crunches

Group 2:
Pike Push Ups
Dumbbell Pullover
Back Bow

Group 3:
Tricep Dips
Bicep Curls
Windshield Wipers

What if some of these exercises are too advanced for me?
These exercises are easily modified in order to be more beginner friendly. For example, if the full staggered hand push up is too hard, you can do the same push up from your knees. If a pike push up is too hard for you at this point, switch it out for a simple overhead press with dumbbells. Move as slowly as you need to (you can do fewer reps than Daniel does in the video), and only lift as heavy of a weight that you can control through the entire range of the exercise.

How often can I do this routine?
This upper body strength workout can be done 2-3 times a week, giving muscles a day or two in between attempts in order to allow muscles to heal. On your upper body rest days, you can always do strength training for your lower body.