10 Minute Intense Upper Body Workout

This is a 10 minute workout, meant to fatigue your upper body. Start with a challenging weight for each exercise, one that fatigues your muscles by the end of the given reps. As the workout progresses, decrease weight as needed with each round. There are 3 exercises that you will do as many times as possible for 10 minutes straight.

The purpose of starting out with heavy weight, is to maximize your muscle usage and burn because the workout is so short. Take as minimal breaks as possible, to keep an elevated heart rate and to increase calorie burn.

Set a timer for 10 minutes and complete the following exercises as many times as possible:

Step and Swing – 20 reps
Shoulder to Shoulder Press – 12 reps
Lateral Raise – 10 reps

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Step and Swing

Perform a kettlebell or Sandbag swing while alternate stepping side to side, swinging the weight between your legs as you come to center with legs apart. Elevate the weight and switch hands as your feet step together. As you step to the right the bag should be in your right arm, swinging under your legs. Step back together as you bring the bag up and switch hands, then step to the left as you bring the bag down between your legs with your left arm. Repeat alternating sides (each swing = 1 rep).

Shoulder to Shoulder Press

Hold a sandbag, dumbbell or barbell on your right shoulder with ends facing forward and back. Gripping with both hands, lift the weight up and over your head to the other shoulder. Repeat pressing shoulder to shoulder, using your legs for momentum if needed. If you find yourself arching your back, use a lighter weight.

Lateral Raise

Stand with a slight bend in your knees, your low back slightly arched, chest out and midsection tight. Hold a pair of dumbbells with a neutral grip outside your thighs. Raise the dumbbells out to your sides in a wide arc, keeping your elbows high while maintaining the slightly bent elbow position. Raise the weights to just above shoulder level, then lower under control. Be sure to not shrug your shoulders, so that your lats are doing the work. If you find yourself shrugging your shoulders, lower your weight.