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


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.
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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.

Upper Body Burnout

This is an upper body workout, including the triceps, chest and shoulders. You will work your core as well, so be sure to focus on tightening your abs when performing these moves.

Set an interval timer for 45 seconds work, 15 seconds rest.
Complete 3x (18 rounds)

Pike Push-up + Dive Bomber
Tricep Dips
Elevated Plank Left Tricep Kickback
Elevated Plank Right Tricep Kickback
Turkish Get-up Left 
Turkish Get-up Right

Pike Push-up + Dive Bomber Start in pike position with hips towards the ceiling, arms and feet flat on the ground. Maintain pike position as you bend arms as you lower your head toward the ground. Push up and then perform a dive bomber. Repeat sequence.
Tricep Dips Hands on a edge of a bench/step, or using a dip station or equalizer bars.
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Elevated Plank Tricep Kickback (left/right) Get into plank with one arm on a step/bench and grasp a dumbbell in the other hand by your side with the weight up by your rib and elbow pointing back. From here extend your arm back into a tricep kickback and then bend back to start. Keep your upper arm still and close to your body. After time switch sides. You can also do this with your hand on the ground.
Turkish Get- up (left/right) Lie faceup with legs flat, left arm raised toward ceiling holding a kettlebell or dumbbell. With left arm raised throughout, sit up, leaning on right hand and right knee to come to standing planting the left leg on the ground first. Reverse motion back to laying down. Complete time then switch arms.