Grab a pair of light to medium dumbbells and let’s get to work on this 30-minute upper-body & core workout!
In case you haven’t heard, lean, toned, STRONG, tank top arms are in this summer and you don’t need a lot of time or equipment to start building them.
This workout should take you about 30 minutes from start to finish to complete and it will leave your upper body feeling strong and confident!
I took this workout directly from the FHM+ App where you can find multiple strength training programs to choose from, all designed to help you get stronger, leaner, and more toned. Let’s get started!
Purpose Of This Workout
The purpose of this workout is to sculpt, tone, and build your upper body strength, focusing mainly on your shoulders, chest, and triceps. We call these muscle groups your “push” muscles as working these muscles requires a pushing motion.
After completing this workout, you should feel strong, accomplished, and ready to tackle your next workout.
Equipment Required
To successfully complete this workout, all you need is 1-2 pairs of dumbbells. The weight that you choose will depend on your current fitness level and ability. The following is a loose guideline to help direct your choices:
- Beginners: 5-10 lbs.
- Intermediate: 12-15 lbs.
- Advanced: 15-20 lbs.
If performing the warmup, you will also need a long loop band like THIS ONE.
Can This Workout Be Done Without Equipment?
No, the exercises in this workout will require you to have some form of resistance. In this case, we’re using dumbbells.
How Long Will the Workout Take?
The specific time will depend on each person, but this workout was programmed to take about 30 minutes, including the warmup. Inside the FHM+ App, we also offer this workout in a 60-minute format for those who prefer longer workouts.
30-Minute Upper Body & Core Workout For Women
Follow the exercises listed below in the order programmed for best results. I recommend resting for at least 30-60 seconds between sets, however, your rest times are unique to your needs and goals.
Here’s the full workout:
| Type | Move | Sets | Reps |
|---|---|---|---|
| Warmup Superset (Repeat Back to Back) | Banded Chest Fly, Incline Push-Ups | 2 | 10 each set |
| Single Exercise 1 | Lateral Raises | 3 | 10 |
| Single Exercise 2 | Top-Down Alternating Chest Press | 3 | 12 (6 reps each side) |
| Single Exercise 3 | Alternating Shoulder Press | 2 | 12 (6 reps each side) |
| Single Exercise 4 | Decline push-ups | 2 | 10 |
| Superset 1 | Single Arm Overhead Triceps Extension + Single Arm Banded Triceps Extension | 3 | 8 each arm |
| Superset 2 | Alternating V Ups + Crunches | 3 | 12 for V-Ups, 20 for Crunches |
Warmup Superset (2 exercises repeated back to back)
Banded Chest Fly
Incline Push-Ups
How To Do The Banded Chest Fly
The banded chest fly is a great way to activate your chest muscles and warm up your upper body, including your core. Here’s how you can do it right, step by step:
- Anchor the Band: Secure the band to a sturdy point at chest height.
- Grab the Band On Each Side: Face away, hold a handle in each hand, and step forward to create tension.
- Set Your Stance: Stand with one foot forward, knees slightly bent, core tight, and shoulders back.
- Sweep Arms Forward: With a slight bend in your elbows, bring your hands together in front of your chest, squeezing your chest muscles.
- Control the Return: Slowly return your arms to the starting position, resisting the band’s tension.
- Engage Your Core: Keep your abs tight and avoid arching your back.
How To Do The Incline Pushup
- Find an Elevated Surface: Use a sturdy bench, step, or any elevated platform around knee height (I use my plyo box).
- Set Your Hands: Place your hands shoulder-width apart on the edge of the surface.
- Align Your Body: Step your feet back into a plank position, keeping your body in a straight line from head to heels.
- Engage Your Core: Tighten your abs to prevent sagging or arching in your back.
- Lower Your Chest: Bend your elbows and lower your chest toward the surface, keeping your elbows at about a 45-degree angle.
- Push Back Up: Press through your palms to return to the starting position, fully extending your arms.
- Maintain Control: Keep your movements smooth and steady throughout the exercise.
Single Exercise 1 – Lateral Raises
How To Do Lateral Raises
- Start with Dumbbells: Hold a dumbbell in each hand with your arms down by your sides, palms facing your thighs.
- Set Your Posture: Stand tall with feet shoulder-width apart, chest lifted, and core engaged.
- Lift the Weights: Slowly raise your arms out to the sides until they reach shoulder height, keeping a slight bend in your elbows.
- Pause at the Top: Hold briefly at shoulder level to engage the shoulders fully.
- Lower with Control: Slowly bring your arms back down to the starting position.
- Avoid Swinging: Use controlled movements and avoid using momentum to lift the weights.
Single Exercise 2 – Top-Down Alternating Chest Press
How To Do Top-Down Alternating Chest Press
- Set Up on the Floor: Lie on your back with your knees bent and feet flat on the ground. Hold a dumbbell in each hand with palms facing forward.
- Start Position: Extend both dumbbells straight above your chest, keeping your arms straight but not locked.
- Lower One Dumbbell: Slowly lower one dumbbell toward your chest, keeping your elbow at about a 45-degree angle to your torso.
- Pause at the Bottom: Let the dumbbell hover just above the floor, ensuring control and tension.
- Press Back Up: Push the dumbbell back to the starting position while keeping the other dumbbell steady above your chest.
- Alternate Sides: Repeat the motion with the opposite arm, alternating sides for each rep.
Single Exercise 3 – Alternating Shoulder Press
How To Do The Alternating Shoulder Press
- Start Position: Sit or stand tall with a dumbbell in each hand, palms facing forward, and elbows bent at 90 degrees, forming a goalpost shape.
- Press One Dumbbell Up: Push one dumbbell overhead until your arm is fully extended, keeping the other dumbbell stationary at shoulder height.
- Pause at the Top: Hold for a brief moment at the top to ensure control and stability.
- Lower with Control: Slowly bring the dumbbell back to the starting position.
- Alternate Sides: Repeat the movement with the opposite arm, alternating presses for each rep.
Single Exercise 4 – Decline push-ups
How To Do Decline push-ups
- Set Up: Place your feet on an elevated surface, like a bench or sturdy step, with your hands shoulder-width apart on the ground.
- Align Your Body: Keep your body in a straight line from your shoulders to your heels by engaging your core and glutes.
- Lower Your Chest: Bend your elbows to lower your chest toward the floor, keeping your elbows at about a 45-degree angle to your body.
- Pause Briefly: Stop just before your chest touches the ground to maintain tension in your muscles.
- Push Back Up: Press through your hands to straighten your arms and return to the starting position.
Superset 1, 3 sets – Single Arm Overhead Triceps Extension + Single Arm Banded Triceps Extension
Single Arm Overhead Triceps Extension Form Cue:
Single Arm Banded Triceps Extension Form Cue:
How To Do The Single Arm Overhead Triceps Extension
- Set Up: Grab a single dumbbell and hold it in one hand. Stand with your feet shoulder-width apart or in a staggered stance for balance.
- Raise the Dumbbell: Extend your arm fully overhead, keeping your elbow close to your ear.
- Lower the Dumbbell: Slowly bend your elbow to lower the dumbbell behind your head until your forearm is parallel to the ground or slightly lower.
- Keep Your Form Tight: Avoid flaring your elbow out or arching your back. Engage your core to maintain stability.
- Press Back Up: Straighten your arm to return the dumbbell to the overhead position.
- Switch Arms: Complete all reps on one arm before switching to the other side.
How To Do The Single Arm Banded Triceps Extension
- Anchor the Band: Secure the resistance band to a stable surface at chest or shoulder height.
- Grip the Band: Hold the handle or end of the band with one hand, facing the anchor point.
- Set Your Stance: Stand with feet shoulder-width apart or in a staggered stance for balance. Keep a slight bend in your knees.
- Position Your Arm: Bring your working arm up so your elbow is at shoulder height, bent at a 90-degree angle, with your upper arm parallel to the ground.
- Extend the Band: Push your hand forward and down until your arm is fully extended, engaging your triceps.
- Control the Return: Slowly return to the starting position, keeping tension on the band.
- Switch Arms: Complete all reps on one arm, then switch to the other side.
Superset 2, 3 sets – Alternating V Ups + Crunches
Alternating V Ups Form Cue 1:
Alternating V Ups Form Cue 2:
How To Do Alternating V Ups
- Start Position: Lie flat on your back on a mat with your legs extended and arms reaching overhead.
- Engage Your Core: Brace your core by pulling your belly button toward your spine.
- Lift and Reach: Simultaneously lift one leg straight up toward the ceiling while reaching your opposite hand to meet it. Your torso should lift off the ground as you reach.
- Return to Start: Lower your leg and arm back to the starting position in a controlled motion.
- Alternate Sides: Repeat the movement with the opposite leg and hand, alternating sides with each rep.
How To Do Crunches
- Start Position: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head or crossed over your chest.
- Engage Your Core: Tighten your abdominal muscles by drawing your belly button toward your spine.
- Lift Your Upper Body: Slowly lift your head, shoulders, and upper back off the ground. Keep your neck relaxed and avoid pulling on your head with your hands.
- Hold the Squeeze: At the top of the movement, pause briefly to feel the contraction in your abs.
- Lower Back Down: Slowly lower your upper body back to the starting position without letting your shoulders fully rest on the ground.
That's It! Nice Work!
That's going to be it for this workout! I hope you enjoyed it and you feel stronger!
If you want more workouts like these, we have new monthly workouts in the Fit Healthy Macros App (FHM+), a strength training app for women, with 400+ macro friendly recipes to keep you Fit & Fueled!
