10-Minute Upper Body Workout

10-Minute Upper Body Workout -- fun 3x3 AMRAP structureJust like last week’s lower body workout, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Enjoy!

10-Minute Upper Body Workout

Equipment I Used:

  • 25-lb kettlebell

This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP. 10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

  • 10 High Pulls (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.
  • 10 High Pulls (left)
  • 4 Alternating Bird-Dog Push Ups | This is your standard push up, plus some core stability work. Starting in a plank position with hands a little wider than shoulder-distance apart (the wider your feet are, the easier and more stable these will be–if you want a challenge, keep your feet relatively close together), do a push up. As you press back up to plank, lift your right arm and left leg off the ground, stretching them out straight, level with your body. Make sure you keep your abs engaged as you do this; you don’t want to let your low back dip down towards the ground. With control, lower the hand and foot back to the ground, sinking right into your next push up. At the top, repeat on the other side (left arm and right leg). You’ll do 4 push ups total, 2 lifts to each side.To modify: perform the push up from your knees, and just lift the arm at the top of each push up.
  • 10 Bent Rows (right) | Start in a lunge position with your left foot forward, knee bent to 90 degrees and the ball of your right foot planted behind you, leg stretched. Place your left forearm on your left thigh for support and grab the kettlebell with your right hand, arm straight and bell barely touching the ground. From here, row your right elbow up to the ceiling, bringing the kettlebell up towards your rib cage. As you row, think of squeezing your right shoulder blade in towards center spine. Lower the kettlebell down towards the floor, straightening your arm and lightly tapping the floor before going into your next rep.
  • 10 Bent Rows (left)

10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

WEARING | leggings c/o Sweaty Betty // tank: H&M (old but similar here) // bra: Fabletics // sneakers: Nike

Any one else getting excited for a long Thanksgiving break?? I actually have this entire week off from teaching which is SO nice because I’m ridiculously behind on blog stuff. 🙂

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Comments

  1. This workout looks great! After reading your blog, I’m definitely going to invest in kettleballs. What sizes do you propose I have on-hand. To give you some idea of what I can lift, I have 3-40lb weights at home. Not that I need to be the hero and lift the heaviest thing, but I don’t have unlimited cash to spend on exercise equipment (although I wish I did!).

    Also, after doing your workouts for a couple of days now, I am sore!! There was also a tris and bis workout in there that didn’t help (I like to lift heavy.) What workout would you suggest for tonight? I’ve already done my weekly yoga, and would like to do something a little more heart pounding. I’d like to definitely try to get workouts in this week up through the holiday so that I can chill out a bit this weekend due to plans. Suggestions would be great!

    Thanks again for all the great posts! Also, your blog is set up really well. I like how when you click on a link it brings up a separate tab vs. taking you to the page and leaving the page you’re on.

    • Hi Dana! For kettle bell weight, you’ll get the most use out of whatever weight bell you swing. So if you already like to lift heavy, you could probably go 30+lbs. Test out a few different weights and go with the one that’s challenging to swing. 🙂

  2. Can’t wait to try this!

  3. i am 90% sure i walked past you on newbury street yesterday morning, and i got all excited and wanted to be like “I LOVE YOUR BLOG” . . . but didn’t because i didn’t want to be creepy. so, now i am just being creepy and letting you know in the comments! love the blog!

  4. Thank you Nicole: You make it easy for a 50 something like me going to menopause to find the time to do this. The pictures help so much. Full time career it is hard to find the time to workout but it does help with all the symptoms of menopause and gives me the energy I need.

  5. I love this Nicole! Sadly I have YET to get a kettle bell. It’s on my Christmas list! Love you workouts 🙂

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