Core · Upper Body · Level 1

60-minute Core workout: Upper Body, level 1

  • About 60 min with rounds and breaks
  • 7 blocks · 25 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
60min

Block by block

60-minute target · 7 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Set 54 moves · 30s rest
  7. Cool Down2 moves · 10s rest

Before you start

Kit and pace

Ball - 5cmsBandDumbbellMachineRock
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
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Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Ball squeeze

    Repetitions: 4-8 / 4-8

  2. Band bench-apart

    Repetitions: 4-8 / 4-8

  3. Prone shoulder retraction

    Repetitions: 4-8 / 4-8

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Scapula pushup

    Repetitions: 8-12 / 10-12 / 12-15

  2. 7s reverse

    Repetitions: 4-8 / 8-12 / 10-12

  3. Assisted pullup

    Repetitions: 4-8 / 8-12 / 10-12

  4. Assisted pushups

    Repetitions: 4-8 / 8-12 / 10-12

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Band chest fly

    Repetitions: 8-12 / 10-12 / 12-15

  2. Bent over rows with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  3. Bicep curl with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  4. Bicep curls

    Repetitions: 8-12 / 10-12 / 12-15

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Cable press

    Hold: 10-15 / 15-20 / 30-45

  2. Chest press with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  3. Concentration curls

    Repetitions: 8-12 / 10-12 / 12-15

  4. Cross hammer curls

    Repetitions: 8-12 / 10-12 / 12-15

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Destabalized pushups hard

    Repetitions: 8-12 / 10-12 / 12-15

  2. Dumbbell kick backs

    Repetitions: 4-8 / 8-12 / 10-12

  3. Dumbbell raises

    Repetitions: 8-12 / 10-12 / 12-15

  4. Face pull

    Repetitions: 8-12 / 10-12 / 12-15

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Front claps

    Repetitions: 8-12 / 10-12 / 12-15

  2. Front lat pull downs

    Repetitions: 8-12 / 10-12 / 12-15

  3. Front raises

    Repetitions: 8-12 / 10-12 / 12-15

  4. Hammer curls

    Repetitions: 8-12 / 10-12 / 12-15

Cool Down

2 roundsBreak between rounds: 10s2 moves

  1. Bicep wall stretch

    Hold: 5-8 / 8-10

  2. Neck+stretch

    Hold: 5-8 / 8-10

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

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  2. Do the Strength check-up

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  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

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