Ready to tone and burn? Me too!
This workout will have your heart rate up and your muscles working, giving you an amazing shred session in less than 20 minutes!
Strength-training your upper body and core is essential for creating a proportioned body, improving your posture and building a balanced physique.
Plus, you’ll develop more sleek, sculpted muscle that protect your joints, makes you a more efficient fat burner, and makes you STRONG!
Almost every move you make relies on the strength of your core. Everything from turning your head to bending down to reach for something, picking up your kids (or your weights) to running all engage your core muscles – and you want to be balanced so you have a stable and functional base to move from (1).
Your core is made up of several layers of muscle that assist in many different movements – in every plane of motion we move in (like forward and back and side to side). It’s made up of interlocking layers that wrap all the way from your sternum to your pubic bone, touch your ribs, and wrap around the front and back of your pelvis. This is not just your front abs, your lower back is actually a part of this multi-layered strata that supports and protects us too.
When we lack core strength, we are more likely to get injured because the body recruits other muscles to compensate for that weakness during movements (2). Have you ever done an ab move that “hurt” your back for example? This can be from lack of proper engagement or poor form, and a core that needs some support and properly balanced strength building.
So join me today to continue to safely and effectively develop our strong core, and our upper body strength as well! You won’t need any special equipment to rock this workout, just a couple of full water bottles or light weights to add that extra element of resistance.
Nothing can stop you today, Rockstar – let’s get it done!
Toned Core and Upper Body
Format: Perform 3 rounds for 0:30 each move. Rest as needed
Move 1: Burpees
- Stand with your feet hip distance apart.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
- Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels and use your momentum to power up into a jump.
- MOD: Take the jump out and also the push up if needed.
Move 2: Alternating Lunge to Reverse Flyes
- Grab your weights or water bottles. Stand with your core engaged, chest up, shoulders rolled back.
- Step your right foot back into a reverse lunge. Be sure the left knee stays lined up with the left toes, and you maintain your upper body form.
- For lateral raises: As you step back into reverse lunge position raise your arms up, out to the sides coming up nice and even. If your shoulders get tired you can switch to a bicep curl.
- Step back to your starting position with control and repeat on the opposite leg.
- If you’re feeling secure with that movement you can add in a knee drive. Keep your weight steady through your front foot, light in your toes and as you step forward, drive your right knee up to your chest.
- Mod: Take the weights and the lateral raise out and just focus on the reverse lunge.
Move 3: Alternating Overhead Push Presses
- Bring your weighted objects to your shoulders, feet hip-width distance apart. Feet are hip-width distance apart, chest up and open, core engaged.
- Sit your booty back, weight in your heels. Engage your core as you come back to standing, squeeze your booty at the top and press your arms overhead.
- Once you get the movement down with the overhead press go into alternating your left arm and right arm.
Move 4: Rotating Star Planks
- From your plank, keep your core engaged, feet out wide and rotate to your right, stacking your right hand below your right shoulder lifting your left arm and left leg into star position. You can scissor or stack your feet.
- With control, rotate back to tall plank. Pause briefly, then rotate to the left.
- MOD: You can do this movement on the side of your couch, chair, or drop your knees down and hold the plank in a kneeling position. Keep the bottom knee down as you rotate from side to side.
Move 5: Swimmers
- Lie on your stomach with your arms and legs extended.
- Lift your right arm and left leg at the same time, and alternate with your left arm and right leg.
- Keep a slight contraction in your lower back as you “swim” and keep your gaze in front of you so your neck isn’t straining or hyperextending up or down.
Move 6: Turkish Get Ups (Right)
- Lay on your back, with your right knee bent, left leg straight. Your right hand is up straight, holding a weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
- Use your left hand for balance – it should be out at a 45-degree angle to your body.
- Press down through your right heel as squeeze your glutes to lift your hips up off the ground. You’ll support yourself on just the left arm, the heel of the straight left leg, and the surface of your flat right foot, like a tripod.
- Look up at the weight as you come to a standing position. Lower back down and repeat for all reps on the right side before switching to the left.
Move 7: Turkish Get Ups (Left)
- Lay on your back, with your left knee bent, right leg straight. Your left hand is up straight, holding a weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
- Use your right hand for balance – it should be out at a 45-degree angle to your body.
- Press down through your left heel as squeeze your glutes to lift your hips up off the ground. You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.
- Look up at the weight as you come to a standing position. Lower back down and repeat for all reps.
Great job, Rockstar! Be sure to hydrate today and eat whole, healthy foods. The foundation of a strong, sculpted body starts at the end of your fork!
Leave me a comment below and let me know where you’re working out from today – I love hearing from you!
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- “The real-world benefits of strengthening your core.” February 2019. Web. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
- “Understanding and improving core strength.” February 2019. Web. https://www.health.harvard.edu/blog/understanding-and-improving-core-strength-2018090414662