Upper Body

This is a basic but thorough upper body routine that uses the 40/20 format- 40 seconds of work followed by 20 seconds of rest. This interval format repeats 6 times and then there's a 1 minute break. There are 3 of these which makes a 20 minute total workout time. It's divided into different parts of the upper body (largest muscles to smallest):

1. Back & Chest
2. Shoulders
3. Biceps & Triceps

I am using a pair of 8s, 10s, and 15s, but if you have other weights available, have them ready to switch out if you need more or less of a challenge. 

The reason I'm using soup cans in this 15 minute shoulder routine is because you only need LIGHT weights! This circuit is great for the health of your shoulders. It is so important to activate the right muscle groups to help decrease neck, back, and shoulder pain, increase mobility, and safely strengthen weak muscles. 

I was in my 3rd trimester when I filmed this routine, but people who aren't pregnant still experience mid back pain all the time! So the movements in this circuit are so good for EVERYONE to do regularly. You don't need any equipment for this 12 minute mobility routine!

I made this 11 minute routine quick on purpose! This is a circuit you can squeeze in if you're short on time, if you're on a lunch break and can't get too sweaty, or if you're having back pain and need some relief. You'll need a pair of heavy weights for the rows (10-20 lbs each arm) and one lighter dumbbell for the reverse flies (5-8 lbs).

Do you have back or neck pain? Do you sit at a desk all day? Do you notice your shoulders have become more rounded forward with your head pushing out in front? Are you starting to get a hump in your back?? You NEED to work on fixing your posture, and it takes very specific and focused movements.

This 17 minute routine requires a light resistance band. Frequent activation is most effective, so do these moves regularly! 

After 11 years of filming workouts for this site, THIS IS MY FAVORITE WORKOUT SO FAR! I love it so much, I actually do it once a week myself! These 20 minutes go by sooooo fast. I've never done this format before, but I decided to do each exercise only one time. This keeps it fun and fresh and interesting the whole time! 

I'm using a pair of 8 lb dumbbells for the entire workout. And you'll need one heavy dumbbell for one sequence. 

I made this back workout SUPER short so it can be added on at any time! The back/rear delts and glutes are the muscle groups that I feel are most important to work regularly. So this quick 11 minute circuit allows you to squeeze it in to your week frequently.

I felt this workout the next day in the best way! I felt like I had WORKED my upper back and rear delts and shoulders and triceps! I purposefully made this routine only 22 minutes so that you can add this in any time. The way to get "toned" arms and back is to BUILD THE MUSCLE underneath! Muscle is what makes you look tight and not jiggly or saggy. And ladies, don't be afraid of bulking up. We don't have NEARLY as much testosterone as men. So muscle is your best friend, I promise!

I wanted to make a quick upper body workout you can add on after another workout or if you're short on time. I came up with this back & shoulder circuit that changes up some regular moves. (I kept this one specifically at 15 minutes) 

I tried to switch up the usual moves in this 29 minute back workout by using the 1-1/2 tempo for the reps. This is a different time under tension for the muscles than regular reps. Also, the pollen was falling in my eyes and the thunder was rolling so loud at times I thought it was about to downpour at any moment! The joys of filming outside! ;) 

You will need a pair of medium-heavy dumbbells, a light-medium resistance band and a bench (optional)

This 25 minute arm workout is done standing and using only one pair of dumbbells. I created it this way on purpose for those who hate training arms (like me! Haha) and want to add in a quick arm routine throughout their week. 4 exercises (2 for biceps, 2 for triceps) repeated 3 times and you're done!