Upper Body Strength Quick Workout

Have you been hearing from me how important it is to incorporate resistance training into your fitness routine along with explosive cardio—but you want to know how to do it effectively? When are you short on time?

Look no further, we’ve got this quick, fun service for you today A quick strength workout targeting shoulders, biceps and chest!

Instructor Angela will guide you through a Fast Bodyweight Tabata (a quick cardio session at 4:00) to get your heart rate up and warm up those muscle groups, then we’ll grab some heavy weights and do a powerful strength training circuit!

Coach Angela is an ISSA Certified Personal Trainer, Taekwondo Instructor and Team Betty Rocker Instructor.

Exercise doesn’t have to be “long” to be effective. Especially this interesting format that we have prepared for you today. Plus, what makes a workout “effective” is actually what you do around it.

When training, we break down muscle tissue as we challenge ourselves to load.This is how we prepare for our workouts before we get there (Did we rest, did we refuel) and how we can take care of ourselves after workout (whether we fuel with the right nutrients, and whether we give ourselves recovery time) determines whether we build muscle and burn fat, or break down more muscle and make it harder for the body to lose fat.

If you want to know exactly how it works and how to get the most out of your training, check out the recent article This explains it—and explains how to do it at all stages of a woman’s life, including the reproductive years from perimenopause to menopause.

Now let’s get ready to smash it with Coach Angela in 20 minutes!

If you like this workout, get ready for the Strength Express Challenge, all workouts are 15-20 minutes and include tabata and strength circuits!

Feel the burn with this fast and effective workout that combines strength with explosive cardio, so you get more in less time! Balanced full-body workouts, including flexibility yoga and quick core workouts, keep everything aligned.

Start your 30-day trial now!

Upper Body Power Express

Click to expand and view all workout instructions

Equipment: Weights (dumbbells, optional kettlebells, water bottle, pitcher, or other), optional elevated surface
Format: For Tabatas, each movement takes 0:20, with 0:10 rests in between. Repeat 4 rounds for a total of 4:00. Continue with the strength cycle when you’re done. Perform 3 rounds of strength cycles the specified number of times.

Tabata:

crocodile push ups

Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
To maintain a strong position in plank position, stagger your arms so that one hand is placed slightly behind your shoulders for triceps push-ups, and the other hand remains stacked under your shoulders for regular push-ups.
Bend your arms and lower yourself onto the mat while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
Keeping your core braced and your back flat, push yourself back to the starting position and switch sides with your arms crossed.
Continue alternating staggered stance pushups for the allotted amount of 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.

Heisman

Begin standing with your core braced, chest straight, and arms in goalpost position.
When you touch it with your right elbow, move your right knee up and out for a side crunch.
Return to standing and repeat on the other side.
Keep your knees rising quickly, alternating back and forth, and watch your feet drop to the mat quietly and in control.
Repeat the assigned time.
MOD: Focus on the oblique crunch engagement of this move by jumping out and alternately driving your knees to your elbows to reduce the impact of this move.

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Strength circuit:

Biceps Curl (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 to the starting position. Remember to keep your elbows in your chest during the curl.
Repeat for your maximum rep range.

strictly according to (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.

Lateral to Front Raise (8-12)

Begin standing with weights in both hands, palms facing your sides.
Using a supporting core, shoulders back and down (as if they were leaning against a wall), arms slightly bent, and lift arms out to the side to shoulder height, leading with shoulders and elbows rather than wrists.
With control, return the weight to its original position and change the position of your palms so they are now facing your body.
Raise your arms straight up in front of your body to shoulder height, again taking care to lead with your elbows rather than your wrists.
Lower back to the starting position and repeat the sequence for maximum reps.

Well done Rockstar! Don’t let anything stop you from taking care of your body in whatever way suits you today! Connect with Coach Angela and myself and let us know how you did today.

You are invited to rock your body and your life…

…..In my online home fitness studio and women’s fitness community, we’ll not only provide you with awesome and fun workout challenges, but also the information you need to navigate nutritional choices and other surrounding actions , this information will help you know (and maintain) the best results.

Check out these photos that Rock Your Life member and mom of 3 Bailey shared in the group…

“I’ve been doing a Betty Rockers workout since July 2020. I took a progress photo today to see how far I’ve come! First picture is from 7/2020, updated picture is from 05/2022. 40 lbs down.. lost inches! This workout plan along with a healthier lifestyle has truly changed my body and mind! I’m currently doing the bikini body challenge and it kicks my ass! If only this mom of 3 could do it ,you can also!!”