38-Minute Fun Upper Body Burn


This Move-For-Joy session focuses on upper body strength. If you're short on time, cut out the second set and you will still get great benefit and strength. It includes your warm-up and cool down so in under 40 minutes you will get an incredible, fat burning, muscle toning workout. 


Printable Workout


  • Knee pull twists
  • Toe touch reach + pulls
  • Wide stance oblique bends
  • Plank shoulder taps
  • Plank
  • Mountain climbers
  • Cross toe touches
  • Leg swings (switch 1/2 way)
  • Pulldowns w/ knee up
  • Jumping jacks

Structure: Heavier weights, 2 sets of 2 exercises in an ABAB, CDCD pattern, then a break. 

Set 1

  • A-Weighted squat w/curl to press on BOSU
  • B-Plank up-downs
  • C-Pushup to tuck jump
  • D-Decline push-up on ball

Set 2

  • A-Spiderman pushups
  • B-Tricep skull crushers
  • C-BOSU burpees
  • D-Wide flies

Cool down & Stretch


Equipment You'll Need

  • None

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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