Rapid Upper Body Fire Training

Get ready to sculpt and strengthen your upper body You can do it in 20 minutes with this fun strength and plyo workout!

This type of exercise is Strength Express Challenge In Rock Your Life, it’s a great option for those who are pressed for time but still want a powerful workout.

I’ve designed a 4:00 tabata circuit with two back-to-back paired moves to both prepare you for the power series and harness the power of explosive cardio. We’ll then work through a 3-step circuit to strengthen your upper body.

View results with our training We want to make sure we’re getting good nutrition, good sleep and recovery, and managing our stress while we’re exercising. All of these activities help us harness the muscle-building (and fat-burning) potential of exercise.

Another aspect of training is to provide the muscles enough stimulation Create adaptations (make new muscles). You can do this by increasing your training time or adding resistance. Since we’re doing a short workout today, pay close attention to my suggested rep ranges and do your best to work in those ranges for the best results – really challenge yourself with the resistance you use.

If you want to get coached and improve your fitness, I’ve got you covered rock your life, My online home workout studio and fitness community for women, offering challenge programs and personalized coaching and support.

Now grab some heavy objects and let’s get started!

Start the Strength Express 30-Day Challenge!

These are 15-20 minute workouts that combine a quick 4 minute tabata (explosive cardio) with a fun strength training circuit that works your entire body. We balance these out with quick core workouts and yoga crashes!

Harness all the elements you need to build a strong body in less time, Start this challenge today!

quick upper body shot

Click to expand and view all workout instructions

Equipment: Weight: dumbbell/barbell, optional elevated surface
Format: tabata as directed, 0:20 work, 0:10 rest. Perform the circuit as directed for the suggested reps and rounds.

Tabata:

Triceps Pushups

Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
Bend your arms, bringing your elbows closer to your ribcage to activate the triceps, then lower yourself down to the mat in a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
Keeping a supported core and a flat back, push yourself back to the starting position.
Repeat the assigned time.
MOD: Perform this move in an elevated position with your knees on a mat, or with your hands on an elevated surface such as a couch/footstool/bench.

burpees

Begin standing on top of your mat with your core braced and chest straight.
Bend your knees, place your hands on the mat, and jump your feet back into a high plank position with your shoulders stacked over your wrists, core braced, back straight, and eyes neutral (don’t look up or down).
Bend your arms and lower yourself to the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
Keeping a supported core and a flat back, push yourself back to the starting position.
Jump your feet back into your hands and push through your heels to stand or jump.
Repeat the assigned time.
MOD: To reduce impact, remove jumps and step feet out and in.
Complete the push-up with your knees on the mat, or complete the sequence with your hands on a raised surface (bench/couches/chairs) instead of a mat.

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Strength circuit:

Biceps Curl to Bent Arm Side Raise (8-12)

Begin standing with weights in both hands, palms facing forward.
Using braced core and shoulders front to back (as if they were leaning against a wall), bend elbows to curl weight to shoulder height.
With control, lower the weight in half and bend the elbows 90 degrees. Be careful to keep your elbows in your ribcage during the curl.
From this position, lift the arms out to the sides, keeping the elbows slightly bent, and leading with the shoulders and elbows rather than the wrists.
Slowly bring your elbows back next to your ribcage, and lower the weight back to the starting position.
Repeat this sequence for your maximum reps.

Shoulder Press (8-12)

Brace your core from a standing or seated position, hold a weight in each hand, and bend your arms into a 90-degree goalpost position with shoulders back and down (as if they were leaning against a wall) and palms facing away from you .
Keeping your core braced, lift the weights directly overhead to keep your shoulders from shrugging toward your ears.
Lower the weight to the starting position under control.
Repeat for your maximum reps.

Reverse Fly (8-12)

Stand with your core braced, chest out, shoulders back and down (like leaning against a wall), and hold a weight in both hands.
The hips hinge forward, at a 45-degree angle to the body, and engage between the shoulders so they don’t bow forward. Let your dumbbells hang under your chest, keeping your head and neck in a neutral position.
Using the muscles between your shoulder blades, lift your arms out to the side of your shoulders and elbows instead of your wrists. A slight bend at the elbows is natural.
With control, return to the starting position and repeat for your maximum number of reps.

Well done rock star! The time and energy you put into yourself and your health can make a huge difference! Let me know what you think of today’s workout in the comments below.

I love hearing from people from rock your life who found success applying the Betty Rocker principles and exercises! Check out Natalie’s 2 month progress.

“I was so frustrated with my weight…but I did decide to take pictures of my progress – once a month though…well, it’s 2 months later. Only 2 months! Wondering how much I weigh? I lost 3.6 lbs…that’s it! Ladies, don’t use the scale as the only way to judge progress! I am absolutely shocked by this! Just about to complete my second 30 day challenge and I won’t stop! “

Anyone can share in this success – no matter where you start!

Click here to join our rock life!

One-time workouts are great, but having a plan to follow is even better!

join in My online home fitness studio and women’s fitness community, rock your lifeand gain access to the 30-Day Challenge, a powerful support network unlike any other, with new workout sessions added every week that you can do in the comfort of your own home – and as we help you reach your goals while sharing the journey!