Upper body weight-loss workout and conditioning

Standard

Warm-up

Increase the range gradually and keep the shoulders relaxed. The goal is to prepare the joints without creating fatigue before pressing. Read more

Increase the range gradually and keep the shoulders relaxed. The goal is to prepare the joints without creating fatigue before pressing.

8 - 12 Repetitions

Scapular Wall Slide View exercise

Keep the ribs controlled and move only through a range that stays smooth. This should prepare overhead motion without shoulder fatigue. Read more

Keep the ribs controlled and move only through a range that stays smooth. This should prepare overhead motion without shoulder fatigue.

8 - 12 Repetitions

Scapular Push Up View exercise

Keep the elbows straight and move mainly through the shoulder blades. Use the knees down if needed to keep this warm-up light and controlled. Read more

Keep the elbows straight and move mainly through the shoulder blades. Use the knees down if needed to keep this warm-up light and controlled.

10 - 12 Repetitions

Standard

Main

Push-up View exercise

Choose a version that leaves about 2 reps in reserve. Use hands on a stable chair to make it easier, or elevate the feet when standard reps become too easy. Read more

Choose a version that leaves about 2 reps in reserve. Use hands on a stable chair to make it easier, or elevate the feet when standard reps become too easy.

Set 1: 8 - 15 Repetitions Rest time : 1 minute

Set 2: 8 - 15 Repetitions Rest time : 1 minute

Set 3: 8 - 15 Repetitions Rest time : 1 minute

Set 4: 8 - 15 Repetitions Rest time : 1 minute

Bent Over Dumbbell Row View exercise

Keep the torso stable and row toward the hips. Reduce load or support the chest on a stable inclined surface if the lower back fatigues before the upper back. Read more

Keep the torso stable and row toward the hips. Reduce load or support the chest on a stable inclined surface if the lower back fatigues before the upper back.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Arnold Press View exercise

Use a smooth rotation and controlled overhead range. If rotation feels uncomfortable, switch to a neutral-grip Dumbbell Overhead Press. Read more

Use a smooth rotation and controlled overhead range. If rotation feels uncomfortable, switch to a neutral-grip Dumbbell Overhead Press.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Seated Rear Lateral Raise with Dumbbell View exercise

Use light dumbbells and lead with the elbows. Keep the torso still so the rear delts work instead of momentum and upper-trap shrugging. Read more

Use light dumbbells and lead with the elbows. Keep the torso still so the rear delts work instead of momentum and upper-trap shrugging.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Hammer Curls View exercise

Keep a neutral grip and the elbows close to the torso. Avoid swinging as fatigue rises near the end of the session.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Dumbbell Skullcrusher View exercise

Perform it on the floor or a stable bench. Keep the elbows controlled and shorten the range if elbow discomfort appears.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Dumbbell Farmer Carry View exercise

Walk at a brisk controlled pace for the full interval to increase total energy expenditure. March in place if space is limited; kettlebells are a direct substitute. Read more

Walk at a brisk controlled pace for the full interval to increase total energy expenditure. March in place if space is limited; kettlebells are a direct substitute.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Jumping Jack View exercise

Keep a repeatable rhythm across all rounds. Use a step-out version if jumping becomes uncomfortable, and increase cadence only while movement quality stays controlled. Read more

Keep a repeatable rhythm across all rounds. Use a step-out version if jumping becomes uncomfortable, and increase cadence only while movement quality stays controlled.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Burpee View exercise

Use a submaximal pace so the final interval raises calorie expenditure without excessive fatigue. Remove the jump or step back one foot at a time when a lower-impact option is needed. Read more

Use a submaximal pace so the final interval raises calorie expenditure without excessive fatigue. Remove the jump or step back one foot at a time when a lower-impact option is needed.

Round 1: 20 seconds - 30 seconds Rest time : 1 minute

Round 2: 20 seconds - 30 seconds Rest time : 1 minute

Round 3: 20 seconds - 30 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down