Welcome to my 20-minute upper body, core & cardio workout where you’ll find an easy-to-follow workout giving you a great challenge in a fun format. 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.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 3 sets of upper body, core & cardio moves performed in a tabata style. The purpose of the workout is to strength train in intervals of work & rest with interspersed body weight cardio for variety. The cardio can be done high or low impact. I used 10 lb dumbbells for the strength work.
Full 11-minute Workout Video:
There are 3 sets in this workout. Each set consists of 3 minutes upper body, 2 minutes core and 1 minute cardio. Perform the same exercises for upper body and core for each set. Change the cardio exercise for each set.
Upper body: 40s work + 20s rest
Core: 30s work + 15s rest
Cardio: 45s work + 15s rest
Inverted Row + Bicep Curl
French Door + Overhead Shoulder Press
Reverse Fly + Hammer Curl
Chest Push Press + Overhead Tricep Press
Pullover Leg Lower
V-sit Weight Pass
Set 1 – Jumping Jack Touch Back
Set 2 – Skaters
Set 3 – High Knees & Butt Kickers