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.
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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.
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Barbell Complex Workouts

Barbell complex workouts are a great way to burn calories and fat, and to build strength. They are a great alternative to cardio – they get your heart rate up by consecutive movement with a heavy amount of weight.

The idea here is to do 5 barbell exercises back to back without putting the bar down. You want to use a weight that you can lift for 5 reps for each exercises. You will get a total body workout, focusing on multiple muscle groups.

Complete 3-6 sets (start with 3 and work your way up to 6). After completing the set of 5 exercises take a 2 minute break. It’s very important that you rest between sets to give your muscles a break from the heavy weight – otherwise you may cause too much strain on them. If you aren’t familiar with the exercises I listed a description of each below. Choose from one of the workouts below, or create your own combination of 5 exercises.

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WORKOUT 1 (3-6 sets)

Romanian Deadlift – 5 reps

Bent Over Row  – 5 reps

Hang Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

WORKOUT2 (3-6 sets)

Power Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

Back Squat – 5 reps

Push Press – 5 reps

WORKOUT 3  (3-6 sets)

Hang Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

Back Squat – 5 reps

Romanian Deadlift – 5 reps

Exercise Descriptions: For all exercises stand with feet about shoulder-width apart

Romanian Deadlift – Hold barbell in front of you. Bend knees slightly as you hinge forward at your hips and lower the bar toward the ground. Lift up to standing forcefully, squeezing your glutes at the top of the movement. (*Sandbag used in photos, used only to show proper form)

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Bent Over Row – Hinge forward at the hips slightly with a slight bend in the knees, bar hanging straight down (overhand grip). Pull the bar to your chest in a row forcefully, bending the elbows straight back behind you. Your arms should be close to your ribs. Lower slowly and repeat, keeping a hinged position.

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Hang Clean – Hinge forward at the hips slightly, with a slight bend in the knee with the barbell hanging in front of your knees (overhand grip). In a forceful motion, lift the bar up to in front of your shoulders as you flip your wrists and straighten your legs, so that your palms are now facing up. Reverse motion back to start. (due to the heavy weight, shrugging your shoulders will help pull the weight up)

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Power Clean – This will be the same motion as the hang clean, but you will start squatted down with the barbell touching the ground in front of you. From here you will forcefully pull the weight up to your shoulders and flip your wrists up. Reverse back to start.

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Push Press – Start with the bar in front of your shoulders, wrists turned up and elbows bent. Forcefully push the bar straight up overhead, pause, and return to start. Bend the knees slightly to help press the weight up.

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Front Squat – Start with the bar in front of your shoulders, wrists turned up and elbows bent. Keeping the bar steady lower into a squat until knees are bent 90 degrees and forcefully lift back up to start.

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Back Squat – Place the barbell on your shoulders behind you neck and lower into a squat, until knees are bent 90 degrees. Forcefully lift back up to start.

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Combo Fat Burning Workout

This is an awesome circuit I got from FitnessRX Women. It’s a combination weight training circuit. Utilizing multiple muscle groups in one exercise, is an extremely effective way to tone up! Pick a weight that really challenges you – and try to increase weight for the second set if your muscles aren’t feeling fatigued. It’s important that you start with a warm-up and cool down with a good stretch – your muscles would appreciate it!

Complete 2 sets of these 5 exercises, taking minimal break in between. Take a 1 minute rest between sets.

 

Lunge with Knee Lift (15 reps/leg) – Start in a lowered lunge position, holding dumbbells by your side. Use your front heel to press yourself up to a standing position while bringing your back knee up and forward to your chest – while simultaneously curling the dumbbells to your shoulders. Return to lunge position as you lower your arms. Complete all reps and repeat on the opposite leg. This exercise works your entire lower body, core and biceps muscles. Be sure to keep your core engaged throughout the entire exercise. Start with a weight that you are comfortable curling, and that won’t challenge your balance too much – and try to increase weight for set 2.

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Bicep Curl with Tricep Kickback (15 reps) – Start standing with your knees slightly bent and chest forward about 45 degrees and elbows by your side, palms facing body. Bring the dumbbells to your chest for a biceps curl then immediately extend your arms back for a triceps extension. Be sure to keep your elbows by your side and squeeze throughout the entire exercise while keeping a flat back.

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Lunge with Lateral Raise (15 reps/leg) – Start in a lowered lunge position, holding dumbbells by your sides. Use your front heel to press yourself up while simultaneously, with straight arms, raising the dumbbells directly out to the sides until they are in line with your shoulders and parallel to the ground. Bring the dumbbells down by your side as you lower back to the starting position and repeat. Complete all reps and repeat on the other leg. Be sure to keep your shoulders down when doing the lateral raise. Decrease your weight if you’re fighting the urge to shrug your shoulders. This exercise is great for both the glutes and shoulders!

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Squat and Press (15 reps) – Start in a wide stance lowered to the ground with your glutes between your legs, slightly off the ground (you should look like a frog) – holding a dumbbell in each hand with palms facing each other. Use your heels to stand up while bringing the dumbbells up and into a press with your palms facing each other. Bring the dumbbells down and your lower back to the starting position. This exercise really targets your glutes and quadriceps while rounding out your shoulders. Be sure to keep a straight back.

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Squat with Overhead Triceps Press (15 reps) – Start in a wide squat position with your glutes back and holding a heavier dumbbell behind your head and with your elbows next to your ears. As you press up with your heels, extend your arms towards the ceiling. Lower the dumbbell(s) back down as you squat back down to the starting position, pointing the elbows forward. This exercise works your lower body and tones the back of your arms! Remember to keep your chest lifted throughout the entire exercise.

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Strong, Sexy Shoulders

This workout is all about toning and strengthening your shoulders and back. Use a challenging weight, unless you have rotator cuff or shoulder issues. And don’t worry ladies, you will NOT “bulk up” (you will only look better in a tank top!) I got this workout from http://www.muscleandfitnesshers.com. They have a lot of great weight training workouts (check it out!)

Complete 3 sets of the 5 exercises.

Upright Row (12 reps) – Stand tall with your chest out and shoulders back, grasping a barbell or sandbag in front of your thighs using an overhand, shoulder-width grip. Pull the weight up toward your chin, keeping it close to your body by pulling your elbows up and pointing out to the sides. Bring to upper-chest level and pause briefly before slowly lowering back down. Keep good posture throughout, lifting with your arms and not using or straining your back. If you don’t have a barbell or sandbag you can hold a dumbbell in each hand with the same grip and technique.

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Rear Delt Fly (10 reps) – Holding a dumbbell in each hand (1 use 10 lbs) with palms facing your body, hinge at the waist 45 degrees so your arms hang perpendicular to the floor. Raise the dumbbells up and out to your sides in an arc until they’re parallel to the floor, elbows bent 90 degrees. Pause and lower, keeping body at 45 degree angle.

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Plank with Lateral Raise (10 reps/side) – Place one hand on a bench/step and walk your feet out, spacing them slightly farther apart than shoulder width. Line your hips up so your body forms a straight line from shoulders to ankles. Grasp a dumbbell in your free hand on the ground by your side, palm facing in. Keeping your entire body still, raise your arm up and out to your side by contracting your delt muscle, until your arm is at shoulder level and parallel to the ground. Hold for a moment before slowly lowering to the start. Complete all reps in the plank then switch sides.

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Dumbbell Lateral Raise (12 reps) – Start holding a pair of dumbbells at your sides with a neutral grip, palms facing each other. Bend your elbows slightly, holding this position throughout the exercise. Raise the dumbbells out to your sides in a wide arc to about shoulder level. Pause, then lower slowly. 

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Overhead Alternating Shoulder Press (10 reps) – Stand tall with your feet shoulder-width apart, head straight, and your eyes focused forward. Grasp a dumbbell in each hand above shoulder level with palms facing forward. Keeping your shoulders back, press one arm overhead in a slight arc. Pause then lower while raising the opposite arm. (1 rep). Continue alternating arms.

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