34-Minute Upper Body Focused Strength Workout For Weight Loss


This Move-For-Joy session focuses on building upper body strength & calorie burning muscle. It’s fun, goes by quick and will leave you feeling strong, toned and lean. Do this workout up to 1x per week and track your weight each time you do it so you can see your strength gains week to week. You’ll be amazed 4 weeks in when the weight you started with feels easy and you grab a weight you never thought you could lift. :)


Printable Workout

Warm-up: 2 sets through 3 exercise

  • 10 side jump overs

  • 10 jumping jacks

  • 10 half get-ups per side


  • SMR calves

  • SMR lats

  • SMR TFL/IT band

  • Supine bicep femoris stretch

Workout Structure: 3 times through 4 exercises with a break between each set. Go as fast as you can through each set while maintaining proper form to get a little cardio benefit as well.

  • 1 arm clean to press x6

  • Pike pushup x8

  • Lateral shoulder raise with side step x6

  • Side step to reverse lunge x8 per side

Cool Down

  • SMR TFL/IT band

  • SMR thoracic spine

  • SMR lats

  • Standing hip flexor stretch

Equipment You'll Need

  • Heavy weights

  • Light weights

  • Circular stretch band (optional)

  • Foam roller

  • 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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