36-Minute Upper Body Strength Endurance Workout
This Move-For-Joy session is designed to keep your heart rate elevated while building strength and tone in your upper body. Torch calories with the HIIT style timing and enjoy the after-burn effect (your body burns calories long after you stop) of resistance training.
Printable Workout
Warm-Up
- Boxer shuffle
- 2-Twists + knee
- Butt kickers
- Squat + reach
- Toe touch kicks
- Walk down back-bow
- Jumping jacks
- Lunge + reach/row
Structure
- Two 10-minute sets with a water break in between
- Each set has 4 exercises and we will do them 3x through
- 40 seconds on, 15 off
- Choose a weight that you max out at 12-15 reps. If you get to 15 reps before the interval is done, you get extra rest. If you aren't finished with your reps when the interval ends, choose a slightly lighter weight for the second round.
Set 1 (3x through)
- Drop pushups
- Weighted squat to press
- Tricep Kickbacks
- 10 mountain climbers + 2 pushups
Set 2 (3x through)
- Wide flys
- Curl to press
- Pank w/rotation
- Wide rows
4-Minute Cool Down + Stretch
Equipment You'll Need
- Optional excrcise mat
- Dumbbells-medium to heavy weight
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!