30-Minute Upper Body Toning & Core With Strength Burn-Out Round


This Move-For-Joy session focuses on toning your arms and back while getting in a good, sneaky cardio workout as well. Build strength to pick up your kids while geting great tone in your arms and moving for joy!


Printable Workout


  • Knee pulls
  • Sidestep squats
  • Calf raises straight, out and in
  • Boxer shuffle
  • Arabesque taps (R and L)
  • Pushups from knees
  • Fold with 1/2 lift

Structure: 2 sets of 4 exercise. Do each exercise 3 times before moving on to the next one. 30 on 10 off. Finish all 4 exercises then 1-minute break. Finish with 3-minute heavy strength round to really get your muscles lean, toned and strong. 

Set 2

  • Weighted squat to curl and press x3
  • Straight leg raise with hip lift x3
  • Sit up with a twist alternate sides x3
  • Scissors and crossovers x 3

Set 1

  • Jump out push-ups x3
  • Plank (hip taps, knee taps, leg lift)
  • Tricep kick-backs x3
  • Bent leg raise w/reverse crunch x3

Minute Strength Building Burn-Out (Pick a weight that you think you can maintain form with for 30 seconds. If you lose your form, STOP and wait for the next interval.)

  • Bicep curls
  • Tricep kick-backs
  • Narrow rows
  • Shoulder press
  • Zipper rows (1 weight)
  • Wide rows

Cool Down & Stretch

Equipment You'll Need

  • Meduim & heavy weights
  • Exercsise mat

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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