It’s no secret around here that upper body workouts are my absolute favorite. They make me feel strong and powerful and I truly find myself feeling excited for workouts that work my arms, chest and back.
I love to keep my body guessing and changing things up by incorporating bursts of plyometric exercises in my workouts or playing around with the number of reps in an upper body dropset workout, but every once in a while I want a simple upper body workout. A workout that’s easy to follow and allows me to focus on heavier weights and nothing more than the reps at hand. That’s what today’s Everything One Minute Upper Body Workout is all about!
Everything One Minute Upper Body Workout
As the name of the workout implies, you’ll cycle through one minute of each upper body strength exercise for three total rounds.
If you decide to try today’s workout and have been strength training for a while, I encourage you to challenge yourself and lift heavy. Don’t worry about the number of reps you complete during each one-minute round. Focus instead on flexing your muscles and your form. If you fail out during the minute you’re working, don’t worry about it. Shake your arms out and try to get in another rep or two before the minute is up.
Add a Burst of Cardio
Looking to add a burst of cardio? Choose one of the following exercises to complete for 30 seconds after each one minute round:
- High Knees
- Jumping Jacks
- Mountain Climbers
- Jump Rope
- Star Jumps
Bicep 21s: Begin with a dumbbell in each hand and stand with palms facing forward. Curl arms upward, pausing briefly when arms are halfway up and parallel to the floor. Lower back down to the starting position. Complete 7 reps of this halfway curl exercise. Then, without stopping, completing 7 reps of the top half of a bicep curl, beginning halfway up a traditional the curl and curling the weight all the way up to your shoulders. Complete the exercise with 7 reps of a full-range-of-motion bicep curl.
Hand Release Pushups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest touches the floor. Lift hands off the ground before quickly placing them back on the ground and pushing up to return body to starting position. (Optional: To further engage your lower back, you may also lift your toes off the ground when you lift your hands off the ground.)
Bosu Chest Press: Grasp a dumbbell in each hand and lie with the middle of your upper back on a Bosu ball, your feet flat on the floor with your ankles under your knees. Lift your hips and engage your core. Hold the dumbbells outside of your chest with your palms facing forward and press up toward the sky. Slowly lower the dumbbells back to the starting position, keeping your hips lifted the entire time. Repeat.
Triceps Pushups: Begin in a plank position with your hands shoulder-width apart and your core engaged. Keeping your arms parallel to your sides and your elbows pointing straight back, lower your chest toward the floor. Push back up to start and repeat.
Plank Row: Begin in a high plank position with your right hand holding onto a dumbbell. Walk feet out slightly wider than shoulder width. Bracing your core and keeping your hips facing the ground, pull your right elbow back, bringing the dumbbell toward your chest while keeping your right elbow close to your body. Lower the dumbbell and release. Repeat on the left side.
Triceps Extensions: Begin by standing with feet hip-distance apart. Hold one dumbbell with both hands and bend at the elbow so the dumbbell is behind your head. Straighten your elbows to lift the dumbbell into the air and then slowly bend arms to the lower the dumbbell back down behind the head.
Mac Raises: Begin with feet hip-width apart, arms at your sides and palms facing back. Raise both arms simultaneously, performing a straight-arm shoulder raise with the left arm while bending the right elbow to perform a bent-arm side lateral raise with the right arm. Lower both arms to the starting position and switch sides, performing a straight-arm shoulder raise with the right arm and a bent-arm side lateral raise with the left arm.
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
Additional Upper Body Workouts
- Jump Rope Upper Body Workout
- Upper Body Tabata Workout
- Upper Body Dropset Workout
- Upper Body Superset Workout
You may also visit my Arm Workouts Pinterest Page for additional workouts!