The Quick Upper-Body Workout for Home Training


Get started with this exclusive upper-body workout. In less than 30 minutes, these highly effective circuits will target and strengthen every muscle above your waist. All you need is a set of medium-weight dumbbells and your own bodyweight.

To warm up, perform 5 minutes of moderate cardio (such as jogging, jumping rope, or cycling). Complete 3 rounds of circuit 1, then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking 1/4 mile. Then complete 3 rounds of circuit 2, followed by a cool-down stretch—and you’re done.

Circuit 1
  1. Overhead Press (12 reps)Dumbbell-shoulder-press

Hold a set of dumbbells and create 90-degree angles with each arm so upper arms are parallel to the ground and dumbbells are at about head height. As you exhale, press the weights overhead (without clanking the weights together). Return to the starting position, not letting elbows droop below shoulder height to keep some resistance.

  1. Triceps Kickback (12 reps)tricep_kickbacks1

Hinge forward from your hips, keeping core tight and flat back. Bending elbows, glue your upper arms to your sides. On an exhale, straighten your arms as much as possible. Inhale to bend elbows back to starting position. Be sure to maintain a neutral spine and neck position.

  1. Chest Press (12 reps)Chest Press

Lie faceup on a mat. Bring elbows out in line with shoulders to create a 90-degree angle. Press the weights up without clanking them together, focusing on engaging the muscles in your chest. Lower weights back to the starting position.