Get ready to feel the burn with today’s 20-minute upper body and abs circuits!
This workout incorporates a mix of strength-training exercises and conditioning movements to spike your heart rate while also toning your upper body and core!
You’ll be working out with Coach Amanda from Team Betty Rocker – one of our amazing trainers. If you’ve never worked out with her before, you’re going to have so much fun and feel encouraged to focus on your strengths and give your best!
Coach Amanda is a NASM and NESTA Certified Personal Trainer, Crossfit Level 1 Trainer, TRX Qualified Trainer and a Team Betty Rocker Coach in Rock Your Life.
Keep reading for a special message from Coach Amanda below.
Coach Amanda here! This workout combines both upper body and core movements so you get a killer workout and build a strong core.
Our core is one of the most important parts of the body! Whether it’s playing sports, working out, balancing, walking or even standing, the necessary motions either originate in your core or move through it (1). So it’s safe to say a strong core leads to a strong life!
There was a time where I wanted a strong core so badly but I really didn’t want to do the classic sit ups and crunches. Then I learned that you can incorporate core work into other muscle groups and get even better results!
That’s why I love sneaking core movements into my upper or lower body days so I can maximize my time and get stronger than ever! Today, we’re going to build strong, lean muscles all while improving our overall quality of life.
Let’s get it!
Great work with today’s workout! Now let’s get you a plan to put workouts like this together in a complete sequence that will strengthen your entire body! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Upper Body and Abs CircuitsClick to expand and see all workout move descriptions.
Equipment Needed: Weighted Objects (water bottles, household objects or dumbbells).
Format: Perform each move for the prescribed time and repeat for 3 rounds
Move 1: Burpee Variation (0:20)
- Start in a standing position with your feet wider than 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, holding your belly button in and up to keep your core engaged.
- Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
- Powerfully press yourself back up to a tall plank position.
- Jump or step your feet back up towards your hands.
- Extend your hips back to a standing position and finish by jumping with your hands reaching toward the ceiling.
- MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.
Move 2: Hinged Row to Fly (0:30)
- Hinge forward at the waist to be at 45 degrees, core engaged, gaze neutral, chest up, shoulders rolled back and down, and weights in your hands, hanging beneath your chest.
- Pull the weights to your sides while keeping your elbows close to the body, and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
- Slowly lower the weights down and perform a fly with straight arms by raising the weights out to the sides into a T position, leading with your elbows and pulling from the base of your shoulder blades.
- Come back to center and repeat a row and fly combo.
Move 3: Cross Cross Curl to Wide Curl (0:40)
- Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
- Keeping the upper arms stationary, perform a cross body single arm bicep curl by curling the weight across your body and to your shoulder while contracting your bicep (palm facing you).
- Reverse the movement and repeat on the other side.
- Return to the starting position, externally rotate your arms, keeping your elbows by your sides to perform a wide bicep curl and return to your sides.
- Repeat those 3 curls back to back.
Move 1: Plank Up Down (0:20)
- Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
- Brace your core and lower yourself down to your forearms, one at a time.
- Bring your right arm back to a tall plank and then your left arm.
- MOD: Perform this in a kneeling position or on an inclined surface.
Move 2: Lateral Raise (0:30)
- Stand with your core engaged, chest up, shoulders rolled back, and dumbbells in hand.
- Hinge forward at the waist to be at 45 degrees and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
- Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
Move 3: Alternating Toe Touch (0:40)
- Lay flat on your back with your arms and legs extended, core engaged.
- Use your abs to sit up as you reach your right arm and left leg to meet each other in a V sit position.
- Slowly bring yourself back to a lying position and repeat with your left arm and right leg.
- MOD: Keep your knees bent.
Move 1: Press to Knee Drive (0:20)
- Begin standing, holding one weight with both hands at chest level with your arms bent.
- Keeping your rib cage down and core engaged, press the weight straight up overhead.
- Slowly lower the weight back down and perform a knee drive on each side by bringing your right knee up and across your body as you bring your weight down and to the right while crunching your torso.
- Return to standing and repeat with the left side.
Move 2: Overhead Triceps Extension (0:30)
- Begin in a standing position, holding one weight overhead with both hands so your arms are straight overhead.
- Slowly lower the weight behind your head by bending your elbows, being careful not to flare your elbows out too much.
- Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position.
- Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.
Move 3: Renegade Row (0:40)
- Begin in a tall plank position with your core engaged, back flat, and shoulders stacked over your hands holding weighted objects.
- Keeping your hips square to the ground and core engaged, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
- Slowly return your right arm back to the ground and repeat with your left arm.
- Return to your tall plank and perform a push up by lowering yourself toward the mat while bending your elbows and keeping your body straight. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
- Press your body back up to your tall plank and repeat that sequence for the allotted time.
- MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table, from a kneeling position, or remove the weights.
Burpee Finisher (0:45)
- See above description
So strong Rockstar! Check in below with me and Coach Amanda and let us know how you liked the workout and what move was your favorite!
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- “Understanding and improving core strength.” February 2019. Web. https://www.health.harvard.edu/blog/understanding-and-improving-core-strength-2018090414662