30 MIN TOTAL UPPER BODY AND CORE Home Workout with Weights | 3 circuits, no exercise repeat
Let’s work on our UPPER BODY and CORE Team! This workout is split in 3 parts! We start bodyweight and then intensity gets higher, when we grab the weights. It’s a lot of unilateral work which targets our CORE and STABILISATION. See you on the mat team,
xx Veronika
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💪Muscle target: Upper body and Core
⏱ Time: 30 min
🔥 Level: Beginner to Advanced
🥊 Equipment: A mat and a set of medium to heavy dumbbells (I use 2x5kg) and light weights (I use 2,5kg).
The workout plan:
0:00 - 2:46 Warm up
2:47 - 8:40 Workout 1
8:41 - 21:55 Workout 2
21:56 - 27:44 Workout 3
27:45 - 31:01 Cool down
Warm up | 30 sec on, no rest
Body twists
Arm circles
Windmill
Walk out - cobra
Cat-cow
Workout 1 | 40 sec on, 10 sec off
Plank hold
Hand release push up
Back extension
Wide walking push up
Back extension pull down
Reverse flutter kicks
Pike push up
Workout 2 | 30 sec on, 10 sec off
Bent over row 3 sec hold
Single arm overhead press
Single arm overhead press alt.
Arnold press
Hammer curls
Alt. gorilla rows
Upright row clean and press
Single arm biceps curl
Single arm biceps curl opp.
Biceps curl pulses
Crows row from floor
Single arm triceps extension
Single arm triceps extension opp.
Half kneeling clean and press
Half kneeling clean and press opp.
Renegade row push up
Single arm chest press
Single arm chest press opp.
Close grip chest press
DB pullover
Workout 3 | 30 sec. on, no rest
Bent over reverse flies
Side raise extension
Plank to toe tap
Push up opener
Plank DB shoulder taps
Side plank dips
Side plank dips opp.
DB hold bicycles
DB leg raises
Hollow tuck variation hold
DB scissors
Cool down | 30 sec hold
Cobra stretch
Kneeling shoulder stretch
Kneeling shoulder stretch opp.
Triceps stretch
Triceps stretch opp.
Chest stretch
Note to you: Have fun working out! Movement will make you happier and energised! Go get that GOOD FEELING!🤍
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📸 The gear I used:
Camera: Sony α7C
Lens: Sony SEL 10-18/4,0 OSS
Tripod: Rollei stativ C5i Carbon
🎶Music:
DISCLAIMER This channel offers health, fitness and nutritional information, but it is provided for general informational and educational purposes and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals over your health and exercise form. We do not provide any kind of fitness, medical advice, diagnosis or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. The use or reliance of any information contained on this channel or our website is solely at your own risk and Veronika’s Place will not be responsible or liable for any injury or harm you sustain as a result of this video.
#veronikasplace #upperbodyworkout #tonedupperbody #hiit #coreworkout #burnfatfast
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