Upper Body and Core Workout (Strength Circuits + Tabatas)

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

I got a lot of good feedback on the full-body workout I posted two weeks ago, so this week we’re taking that same structure but focusing on upper body and core. Next week, we’ll see this structure again but focusing on lower body. For this upper body and core workout, you’ll need a set of weights, sliders and an exercise mat. It’ll take you just over 20 minutes to complete.

Upper Body and Core Workout (Strength Circuits + Tabatas)

EQUIPMENT I USED

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

Here’s the breakdown of the exercises in the workout. If you’re unfamiliar with any, just watch the video above. I’ve put the times down so that you can fast forward to the previews of each section.

Weighted Circuit

Video previews of each exercise @ 1:55 

  • Twisted Pike with March (left)
  • Russian Twist
  • Twisted Pike with March (right)
  • Full Body Crunch
  • Row to Reverse Fly
  • Biceps Circle Curls

Tabata

Video previews of each exercise @ 8:55

  • Triceps Push Ups
  • V Ups
  • Mountain Climbers
  • Surfer Get Ups

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

WEARING | Zella leggings / Reebok tank (old) / Nike MetCon sneakers

Hope you all had a fun weekend (Pats FTW!) and are geared up for a productive week.

xoxo Nicole

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Comments

  1. Rebecca Hurtgen says:

    Thank you for your post! Shoe question: For this type of exercise, or any other type of strength training, how tightly should your sneaker fit? I’m wondering about the space between your big toe and the point of the shoe. Thanks!

  2. This looks like such a great workout! You always have great ideas and exercises that are new to me.

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