20 Minute Upper Body Workout


Those of you that know me know that I really don’t love training my upper body. BUT even though I don’t love it, I don’t neglect my upper body, especially for better posture. Did you know how much working your back can help with that? Lots!

My brand new program, the TL Method incorporates six days of movement a week, one of those being specific to upper body. I wanted to share with you some of my favorite upper body movements that you can do absolutely ANYWHERE! All you need is that hot bod of yours. 

The Workout

  1. Pushups
  2. Superman flutters
  3. Jump jack jab
  4. Plank ski abs
  5. Tricep dips

You will perform all exercises for 45 seconds with a 15 second recovery, and do it 4 times through

Pushups -  Start with your hands just outside your shoulders as you lower your body with a neutral spine down to 45º angle. You can progress this movement by starting on your feet, going as low as you can and then gently dropping to your knees to finish back up in a plank.


Superman flutters - Start lying face down with your arms out in front of you, as you come up off the ground, squeeze everything on your backside body and then flutter your arms and legs. Keep your gaze down. 

211.superman flutters.gif

Jump jack jab - Start with one jump jack, then on your second you will bring your right leg forward and punch your right arm forward. Then come back to a jump jack and repeat on the other side. 


Plank ski abs - Starting a plank position with your shoulders directly over your wrists, bring your feet together. Then jump both knees to one elbow, back into plank, and then the other elbow. 


Tricep dips - On a chair or bench, point your fingers towards your body and have a slight bend in your knees as you face out. Keeping your elbows over your wrists, gently lower your butt towards the ground. Only go to about 90 degrees and back up.


I like to use the Interval Timer app so that I don’t have to go back and forth with my phone. And just like that! You have a quick 20 minute upper body workout done and dusted. 

Do you like these moves? I’ve got hundreds and hundreds more in my TL Method program now LIVE. See more here.