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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 4-3-2-1 pyramid-style format for a fun and motivating workout. 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 warmup, this workout is is made up of 4 sets of 13-min, 10-min, 7-min and 4-min, respectively. Each set has the same number of minutes on upper body, core and cardio moves – and that number of minutes starts at 4 (set 1), reduces to 3 (set 2), then to 2 (set 3) and finally to 1 minute (set 4). All exercises are 30 seconds except for the last set which is 1 minute. The purpose of the workout is to have fun with variety of movement in an exciting format. I used 4 lb (1.8 kg) and 8 lb (3.6 kg) weights.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout. Each set has the same number of minutes of upper body, core and cardio exercises. Each exercise is 30 seconds except for the last set (set 4 exercises are one minute each). There is a 60 second break in between sets.

Exercises

Set 1 – (13 minutes)

  • UB (2x): Hammer Curl + Shoulder Press + Reverse Fly + Upward Fly
  • Core (2x): Plank + Plank Tap Out + Scissor + Flutter Kick
  • Cardio (2x): Ski Hop + Butt Kicker + Squat Twist + Burpee
  • 1 minute rest

Set 2 – (10 minutes)

  • UB (2x): Overhead Tricep Press + Pec Deck + Scaption
  • Core (2x): Plank Knee Touch + Kneeling “I” Raise + Oblique Bend with Reach
  • Cardio (2x): T-Squat Jack + Skip with Jab + Knee Repeater (L/R)
  • 1 minute rest

Set 3 – (7 minutes)

  • UB (2x): Lateral Raise + Inverted Row
  • Core (2x): Roll Up + Reverse Crunch
  • Cardio (2x): Sprinter Lunge (L/R) + Skater
  • 1 minute rest

Set 4 – (4 minutes)

  • UB (1x): Bicep Curl with Arnold Press & Around the World
  • Core (1x): Double Leg Lower with V-Up
  • Cardio (1x): 2 Jumping Jack with Burpee and 2 Plank Jack
  • 1 minute rest

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