Quick Sweaty Upper Body/Total Body Workout (25-minutes)

This Move-For-Joy session focuses on upper body strength while building in some cardio and core. Great option for days where you are short on time and need a quick burn that will help your body continue to burn for hours after your Move for Joy session. 


Printable Workout

40-seconds on, 15 seconds off. 3 sets of 6 exercises.

  • Push-up with a twist
  • Jumping Lunges
  • Tricep kickbacks
  • Plank-jack burpees
  • Lunge to squat with overhead press
  • Deadlift with a row. 

Cool down and stretch on your own or use the link below. 

Equipment You'll Need

  • Medium to heavy dumbells (8-15 lbs)
  • Light dumbbells (2-5lbs) 
  • Optional exercise 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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