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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 3-3-3 format (3 minutes upper body, 3 minutes core, 3 minutes cardio) for three sets. There is a 1-minute plank immediately following each set. 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 of 10-minutes each. Each set has 3 minutes of upper body, 3 minutes of core and 3 minutes of cardio and a 1 minute plank. All exercises are 30 seconds. The purpose of the workout is to have fun with variety of movement in an exciting 3-3-3 + 1 format. I used 8 lb (3.6 kg) weights.
Workout Video:
Workout Breakdown:
There are 3 sets in this workout. Each set has 3 minutes of upper body, 3 minutes of core and 3 minutes of cardio and a 1-minute plank. Each exercise is 30 seconds. There is a 90 second break in between sets.
Exercises
Set 1
- UB (2x): Hammer Curl + Inverted Row + See Saw Press
- Core (2x): Oblique High March + Woodchopper (L/R) + Windmill (R/L)
- Cardio (2x): Butt Kicker + Jumping Jack Knee Drive + Jabs
- 1 minute Plank
Set 2
- UB (2x): Cuban Press + Lateral Raise + Tricep Kickback
- Core (2x): Diagonal Get up (L/R) + Reverse Crunch + Elbow Tap
- Cardio (2x): Fast Feet + Sprint + Skater
- 1 minute Plank
Set 3
- UB (2x): Shoulder Rotation + Revers Fly + Crossover Fly
- Core (2x): Grave Diggers (L/R) + Straight Leg Crunch + Rainbow
- Cardio (2x): Squat Jump + Burpee + Hooks
- 1 minute Plank
