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40-Minute Upper Body, Core & Cardio Workout
Welcome to my 40-minute live stream upper body, core & cardio workout. We work in circuit format for the upper body and core strength portions and Tabata for the cardio. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 3 sets each of upper body strength, core strength and cardio. Each set has the 4 unique moves. All exercises are either 20 or 30 seconds. The purpose of the workout is to strengthen your upper body and core with fun fast sets of Tabata cardio mixed in. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) weights.
Workout Video:
Workout Breakdown:
There are 6 sets in this workout. Sets 1, 2, 4 & 5 have 30 seconds of work followed by 10 seconds of rest. Sets 3 and 6 have 20 seconds of work followed by 10 seconds of rest. Each set is repeated twice before moving on. There is 30 seconds of rest between sets.
Exercises
Set 1 – (Upper Body)
- Bicep Curl + Shoulder Rotation
- Wide Overhead Press
- Inverted Row + Upward Fly
- Tricep Overhead Press
Set 2 – (Core)
- 1.Dead Bug
- Full Roll Up
- 1-Arm Pike to Plank (L/R)
- Side-Lying Crunch (L/R)
Set 3 – (Cardio)
- Butt Kicker
- 2 Scissor + Lunge Jump
- Push Jack
- Plank Jack
Set 4 – (Upper Body)
- Front & Side Raise
- Piston Row
- Around the World
- Serving Bicep
Set 5 – (Core)
- 1.V-sit Weight Pass
- Elbow Tap Back
- Scissor
- Bear Plank
Set 6 – (Cardio)
- Burpee Jumping Jack
- Sprint
- Burpee Front Hop
- Squat Jump
