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45-Minute Upper Body, Core & Cardio Workout

Welcome to my 45-minute live stream upper body, core & cardio workout. We work in a 3-2-1 format (3 minutes upper body, 2 minutes core, 1 minute cardio) for five sets, 7 minutes at at time. 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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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a 1-minute warmup, this workout is is made up of 5 sets of 7-minutes each. Each set has 3 minutes of upper body, 2 minutes of core and 1 minute of cardio. All exercises are 30 seconds. The purpose of the workout is to have fun with variety of movement in an exciting 3-2-1 format. I used 8 lb weights.

Workout Video:

Workout Breakdown:

There are 5 sets in this workout. Each set has 3 minutes of upper body, 2 minutes of core and 1 minute of cardio. Each exercise is 30 seconds. There is a 30 second break in between sets.

Exercises

Set 1

  • UB (2x): Bent Lateral Raise + See Saw Press + Bent Row
  • Core (2x): Bicycle + Side-Lying V-Up (L/R)
  • Cardio: Jumping Jack + Skater

Set 2

  • UB (2x): Overhead Tricep Press + Circular Curl + Cross Over Fly
  • Core (2x): Lighthouse + Standing Crunch
  • Cardio: Skater + Butt Kicker

Set 3

  • UB (2x): Shoulder Rotation + Arnold Press + Inverted Row
  • Core (2x): Oblique Sit Up + Scissors
  • Cardio: Butt Kicker + Squat Jump

Set 4

  • UB (2x): Serving Bicep + Tricep Kickback + Around the World
  • Core (2x): Windmill (L/R) + Woodchopper (L/R)
  • Cardio: Butt Kicker + Burpee

Set 5

  • UB (2x): Reverse Curl + Reverse Fly + Pec Deck
  • Core (2x): Rainbow + Jack Knife
  • Cardio: Burpee + Jumping Jack

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