Get ready to sculpt and strengthen your upper body with this fun strength and plyo workout that will have you done in 20 minutes!
This type of workout is featured in the Strength Express Challenge in Rock Your Life, as a great option for those who are short on time but still want to get a powerful workout.
I formatted a 4:00 tabata circuit with two paired moves back to back to both prepare you for the strength series and harness the power of explosive cardio. Then we’ll follow that up with a 3-move circuit to strengthen your upper body.
To see results with our training we want to make sure we’re surrounding our workouts with good nutrition, good sleep and recovery, and managing our stress. All of those activities help us capitalize on the muscle building (and fat burning) potential of a workout.
The other aspect of your training is providing the muscles with enough stimulus to create an adaptation (make new muscle). You can do this by adding to the amount of time you spend training, or by increasing the amount of resistance you use. Since we’re going for a short workout today, pay close attention to the rep ranges I suggest, and do your best to work within them for best results – really challenging yourself with the resistance you use.
If you want to be guided and progress your fitness capacity, I lay it all out for you in Rock Your Life, my online home workout studio and women’s fitness community, with challenge plans and personalized coaching and support.
Now grab some weighted objects and let’s get right to it!
Start the Strength Express 30-day Challenge!
These are 15-20 minute workouts that pair a quick 4-minute tabata (explosive cardio) with a fun strength training circuit and work your entire body. We balance these out with quick core workouts and yoga express!
Harness all the elements you need to build a strong body in less time and start this challenge today!
Fast Upper Body Fire
Click to expand and see all workout move descriptions
Equipment: weighted objects: dumbbells/barbells, optional elevated surface
Format: Perform tabata as directed, 0:20 work, 0:10 rest. Perform circuits as directed for suggested reps and rounds.
Tabata:
Triceps Push Ups
- Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
- Bend your arms, keeping your elbows close to your ribcage to activate the triceps, and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
- Maintaining a braced core and flat back, push yourself back up to the starting position.
- Repeat for allotted time.
- MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.
Burpees
- Begin standing at the top of your mat with your core braced and chest upright.
- Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
- Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
- Maintaining a braced core and flat back, push yourself back up to the starting position.
- Jump your feet back up to your hands and drive through the heels to stand or jump.
- Repeat for allotted time.
- MOD: For low impact, remove jumps and step your feet out and in.
- Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.
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Strength Circuit:
Biceps Curls to Bent Arm Lateral Raises (8-12)
- Begin standing with weighted objects in both hands and palms facing forward.
- With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
- With control, lower the weights half-way so the elbows are at a 90 degree bend. Be mindful to keep your elbows in at your ribcage for the duration of the curl.
- From this position, raise both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
- Slowly bring your elbows back in beside your ribcage and lower the weights to the starting position.
- Repeat this sequence for your max reps.
Shoulder Press (8-12)
- Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
- Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
- Lower the weights back to the starting position with control.
- Repeat for your max reps.
Reverse Flyes (8-12)
- Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
- Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
- Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
- With control, Return to the start position and repeat for your max reps.
Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.
I love hearing from people in Rock Your Life who find success applying the Betty Rocker principles and workouts! Check out Natalie’s 2 month progress.
“I was getting discouraged by my scale…but I did decide to take the progress pictures – only once a month though…well now it’s 2 months later. Only 2 months! And wanna know how much I weigh? I’ve lost 3.6 lbs..that’s it! Ladies, don’t look at the scale as the only way to judge your progress! I’m completely shocked by this! 
Almost finished my second 30-day challenge, and I’m not gonna stop!”
Anyone can share in this success – no matter where you’re starting out!
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One-off workouts are great, but having a PLAN to follow is even better!
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