Resistance training is an essential part of any well-rounded fitness routine, especially for your upper-body. Building strength in your upper-body not only makes daily tasks easier, but it can also help with posture and osteoporosis prevention.  

You don’t need an hour to get in an amazing workout, just add this 30-minute burner into your routine!

Perform 3 supersets of move 1 and move 2 before moving onto the next portion of the workout

ASSISTED PULL-UPS - 3 SETS OF 6-8 REPS 10 SECOND REST

  • Grab the assisted pull-up bar with a neutral grip, hands less then shoulder-width apart 
  • Lift your legs off the floor and cross your feet behind your body 
  • Pull yourself upward until your chin meets the bar, keeping your elbows pointed toward the floor 
  • Slowly lower yourself back down to starting position for one rep 

SEATED MACHINE CHEST PRESS – 3 SETS OF 8-12 REPS 30 SECOND REST

  • Begin sitting at the chest press machine with your feet planted firmly on the ground shoulder-width apart  
  • Maintain a neutral wrist position with your wrists in line with your forearms 
  • Keep your head steady against the back support throughout the movement 
  • Exhale and push outward until your arms are fully extended, but not locked 
  • Pause briefly at full extension and slowly bend your elbows to return to the starting position for one rep 

Perform 3 supersets of move 3 and move 4 before moving onto the next portion of the workout 

DUMBBELL PUSH ROWS – 3 SETS OF 8-12 REPS 10 SECOND REST

  • Place a pair of dumbbells slightly wider than shoulder-width apart and position yourself in a pushup with your hands on the dumbbells
  • Slowly lower your body to the floor and push back up to the starting position 
  • Once you’re back in the starting position, row the dumbbell on one side of your chest by pulling the dumbbell upwards
  • Pause and repeat the row on the opposite arm for one rep 

SIDE PLANK WITH LATERAL RAISES – 3 SETS OF 10 REPS PER SIDE – 30 SECOND REST

  • Begin by holding your body in a side plank position in a straight line from your head to your feet with your elbow directly beneath your shoulder
  • Maintain the plank position while slowly raising your arm in a lateral direction until fully extended with your weights in line with your upper shoulder
  • Slowly lower your arm back down to your side for one rep
  • Repeat on opposite side

Perform 3 supersets of move 5 and move 6 before moving onto the next portion of the workout 

SEATED CABLE ROWS – 3 SETS OF 15-20 REPS 15 SECOND REST

  • Set a cable machine to a lower level and attach a v-bar handle 
  • Sit down on the machine and place your feet firmly on the ground with your knees slightly bent but not locked 
  • Maintain neutral back alignment as you grab the v-bar handle and pull back until your torso is at a 90-degree angle with your knees
  • Keep the torso still while you pull the handles towards your ribcage until you gently touch your abdominals
  • Squeeze the back muscles between your shoulder blades as you pause briefly at the top of this movement
  • Slowly allow your arms to straighten, bringing the weight back to the starting position for one rep 

DUMBBELL TRICEP KICKBACKS – 3 SETS OF 15-20 REPS 15 SECOND REST

  • Hold a dumbbell in each hand with your palms facing in towards each other, keeping your knees slightly bent 
  • Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor 
  • Keep your upper arms close to your body and your head in line with your spine, tucking your chin slightly 
  • Engage your triceps by straightening your elbows, moving only your forearms 
  • Pause briefly and slowly return the weights to the starting position for one rep