Get ready to sculpt your upper body and abs at home today with Coach Roz from Team Betty Rocker!
This is such a fun workout that will have you feeling good and training lots of key stabilizing muscles to support good posture and overall strength.
Coach Roz is a NSCA Certified Personal Trainer, Certified IIN Health Coach, PSA rated Figure Skating Coach and a Team Betty Rocker Coach.
Her workout classes are super popular in Rock Your Life, our online home workout studio, and I’m excited to share this workout with you today!
Here’s a message from Coach Roz:
Hey Rockstar, Coach Roz here bringing you a super fun Upper Body and Core workout! Upper body and core training is such an important part of building a strong and balanced physique.
In this workout we will be using compound sets, combining two different exercises that target the same muscle group to really optimize our strength. I love using compound sets because they are a great way to get a quick and super effective workout in.
For this workout we will be working within the 10-12 rep range so using weighted objects that allow you to work within that range is ideal. If you are struggling to maintain proper form and get all 10 reps completed, you should decrease your weight and keep focusing on your form.
If you can easily do more reps beyond 12, increase your resistance so you can continue to build your strength.
Grab your weighted objects and let’s crush this!
Upper Body and Core Sculpt
Equipment Needed: Weighted Objects (water bottles, gallon jugs, dumbbells)
Format: Perform each move for the prescribed repetitions and repeat for 3 rounds.
Bent Row (10-12)
- Begin standing with your weighted objects in hand.
- Hinge forward at the hips at a 45 angle with your core engaged, gaze neutral and weights hanging beneath your chest.
- Roll your shoulder blades down and back so you’re not rounding forward and then pull the weights to your sides while keeping your elbows close to the body and squeezing your back muscles.
- Slowly lower the weights down again to the starting position and repeat.
Reverse Fly (10-12)
- Stand with your core engaged, chest up, shoulders rolled back, and weights 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.
Weighted Toe Touch (10-15)
- Lay flat on your back with your arms and legs straight up toward the ceiling with a weight in your hands and your core engaged by gently pressing your low back into the mat.
- Using your abs to sit up, lift your chest toward the ceiling and reach your weight toward your toes.
- Slowly bring yourself back to a lying position and repeat.
- Focus on lifting your chest rather than just rounding your shoulders forward.
- MOD: Perform this exercise without the weight.
Hammer Curl (10-12)
- Begin standing, holding your weighted objects with your palms by your sides, facing you. Pull your shoulder blades back and down with your core engaged.
- Keeping the upper arms stationary, perform a hammer curl by contracting your biceps and curling the weight up to your shoulders.
- Reverse the movement to return your arms down by your sides.
Wide Bicep Curl (10-12)
- Begin standing, holding your weighted objects with your palms by your sides, facing out. Pull your shoulder blades back and down with your core engaged.
- Keeping the upper arms stationary, perform a bicep curl by contracting your biceps and curling the weight up to the outside of your shoulders.
Reverse Crunch (10-15)
- Lie on your back with your knees bent, feet on the ground, and core engaged.
- With your knees staying bent, bring your knees toward your chest and lift your hips slightly off the ground using your lower abs.
- Slowly and gently lower yourself back toward the ground to lightly tap your heels to the ground and repeat.
Push Up (10-12)
- Begin in a tall plank, with your hands stacked below your shoulders and your core engaged.
- Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
- Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
- MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
- Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!
Chest Fly (10-12)
- Begin lying on your back on the ground and holding your weights straight over your chest with your arms extended and palms facing each other while bracing your core, and engaging your glutes.
- With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest.
- Bring your arms back together over your chest and repeat.
Wide Crunch (10-15)
- Begin lying on your back with your legs bent, feet on the ground and out slightly wider than hip width distance with your core engaged.
- Using your abs to sit up, lift your chest toward the ceiling and reach for your toes to perform a crunch but not quite coming to a full sit up.
- Slowly and gently lower yourself back toward the ground and repeat.
Overhead Tricep Extension (10-12)
- Begin standing, 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.
Triceps Dips (10-12)
- Begin sitting on the edge of an elevated surface (box, chair or step) with your hands right next to your sides and facing forward.
- Keeping your hands on the box and shift yourself forward so you’re not sitting on the elevated surface but rather right in front.
- Bend your knees and pull your shoulder blades down and back to engage between your shoulders. This will help keep your chest open and keep pressure off of your shoulders. The more you bend your knees, the easier this will be.
- Keeping your body close to the elevated surface, bend your elbows and slowly lower yourself down until your arms are close to 90 degrees, and then press back up to your starting position.
Bicycle Crunch (10-15)
- Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
- Bring your hands behind your head without pulling your head forward.
- Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
- Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
- Be sure your lower back stays in contact with the mat throughout this movement.
You rocked that workout! Be sure to check in and let me and Coach Roz know how you’re doing today – we love hearing from you!
For 30-Day challenges to give you a plan and a goal, new home workout classes 5 days a week to keep you motivated, and a private women’s fitness community to lift you up and give you tons of support, check out Rock Your Life my online home gym!