30 Minute Back, Biceps & Triceps Torture
Print Workout Here
You asked for upper body work – now you’re getting upper body work. You’re welcome!!
What you will need:
- Appropriate weights
Warm-Up:
- Various moves /stretching for 3 minutes.
Each set has 2 moves, move 1 will be completed for minutes 1, 3 and 5, and move 2 will be completed during minutes 2 and 4. Each move is 50 seconds with a 10 second break. In between each set perform a 1-minute cardio burst.
Circuit 1
- 1-3-5 Curl to Press– 2 classic moves, paired together. A bicep curl paired with a shoulder press. Make sure when you perform the curl that your elbows are staying locked in at your sides and not swinging!
- 2-4 Upright Row – bring the weights in front of your body with your shoulders pulled back, now lift the weights up between your chest and hips, bringing the elbows out wide until they are parallel with your shoulders, release and return back to staring position
- Cardio Burst –30 seconds high knees, 30 seconds squat touch downs
Circuit 2
- 1-3-5 Alternating Back Rows Set feet about hip width apart with a soft knee. Hinge your body forward so you have a slight bend in your upper body, think of having a 45-degree angle. Keep your back flat and your shoulders pulled back. Alternating sides, bring the weight up in between your chest and hips while keeping the elbow pulled behind the back, not out to the side. Release back to starting position and alternate arms.
- 2-4 Tricep Kickbacks – In the same position as the back rows, keep the arm in the pulled up position like the backrow, and extend the elbow so that it is straight. Bend the elbow to return back to position, while keeping your arms locked in the row position the whole time. The only thing moving is your elbow from bent to straight. Alternate sides with each rep.
- Cardio Burst – 30 seconds jumping jacks, 30 seconds fast feet
Circuit 3
- Tray Taps – Keep your shoulders back and bring your arms up to a 90-degree angle, think of the half way point when performing a bicep curl. From there bring the weights out to your side keeping your arms in the same position you are only rotating through the shoulders
- Concentration Curls – We are working all angles of the arms with this one, bring the weights up just below your chest with your palms facing your body elbows bent. Now, just like a tricep kickback extend your elbows straight out to your sides.
- Cardio Burst –30 seconds high knees, 30 seconds squat touch downs
Circuit 4
- Chest Press – time to work them pecs Jlaying on your back, bring the weights out to your sides keeping your elbows parallel with your shoulders, bring the weights up, extending your arms, keeping the weights right above your chest. Lower back down to starting position and repeat.
- Head bangers with Bridge Hold – use 1 heavy or 2 lights weights for this triceps burner, hold the weight above your chest with straight arms, just like the top of a chest press. Now slowly bring the weight toward your forehead, keeping your shoulders in place, only hinging at the elbow. Return to staring position and keep repping them out!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
This was a kick ass workout! Walking away from Monday feeling super strong. I absolutely love upper body strength workouts. They have always been a favourite of mine. My favourite part of today’s workout was when my two year old son would join in for the cardio bursts. There is seriously nothing cuter than watching him try to do squat jumps, squat touch downs, high knees or jumping jacks. Haha. I hope you have a fabulous evening!!!
That was awesome!!! Love the focus on the arms!
so happy you liked it lady
Great workout Kaylie! I’m definitely feeling it. I love a good upper body workout. Keep them coming!
I will!! seems you girls liked this one a lot so I will make sure to do another thats similar :)
Loved it! Especially working on those flabby triceps!
toning triceps is the hardest!!! keep working at it lady, you’ll get there !!
This was great thank you ??
Great workout! I think that the different options really helped strengthen my rotator cuff…I’m working on it slowly. Thanks :)
oh thats wonderful. I tried to hit as many angles as I could for you ladies! rotator cuffs often get ignored so I really wanted to add them in
Love upper body. It’s my weakness and having a fun yet challenging workout makes me hopeful I can get stronger! Circuit 3 was a killer!!
you will get stronger lady, it just takes time!! I am glad you liked this one :)
Nicole and I were diggin the workout but our arms are going to be screaming after those tricep kickbacks! Holy hell!
hahahaha I was dying completing the workout too. The whole time I was like, omg what did I get myself into hahaha
Loved that the focus was on upper body, I really didn’t feel like working out today but i’m glad I did!
I so get the feeling! its like I can’t bring myself to do a squat, but I can power through some arms!
I’m feel strong & amazing after that one! Thanks Kaylie!!
aghhhh I love hearing that.
Big fan of this workout! Thanks Kaylie :)
thanks so much Steph :)
Thanks Kaylie! Great workout! Tray taps were so hard, but so worth it!
Sheila
they are brutal haha I was def stiff after this work out
so good Kaylie – thank you!
my pleasure )
That was wicked no joke! Gonna have to stretch in front of the TV though now! GO LEAFS!!!
it was a burner eh !!
Good burn going on! Love it! Need to shape these arms! Lol
right?? me too, love doing arm work outs and not having to do squats hehehe
One of my favs for sure! Thx!
woooohooo
Oh my lord.
That was great. My kind of workout
how wonderful so glad you liked it lady :)
Loved this one
Burn is right!
I did this after shovelling, which I was already struggling with due to my triceps feeling sore from work earlier in the week. My arms/shoulders are officially spent! Good thing I suppose! Now some sun salutations, make a tea and have a bath!
holy moly lady you must be exhausted !!
Yaaaaaasssss. Loved that, Kaylie!
awesome so happy to hear that !
Love it ❤️
Fun. Enjoyed it!
OMG!!!!! Arms are shaky great workout loved it. Thanks Kaylie
Awesome! My triceps are screaming!
yahoooo
Loved it!! Now to go shower and attempt to wash my hair ?
Glad you enjoyed :)
Arms ar screaming! Thank you!
You are most welcome:)
My legs are thankful for the break! I LOVE a weighted upper body workout like this!!! Although I might not be able to lift Charlotte out of her crib later lol
Ya some days you just dont want squat! I love arm day too!
Omg the fire! Here’s hoping the rain stops because my muscles are planning a hot date with the hot tub this evening. Hahaha. Have an awesome weekend!
Oh man I so wish I had a hot tub, they are the best!
Thanks Kaylie! My arms were burning
Woohoo!!
Wow! Arms are done…done…
hehe it was a tough one!!
Holy are my arms on fire! Loved that workout! Thanks so Much! Great way to wrap up a Friday! Cheers!
So glad you were digging it! Nothing better than a good flex Friday
I am so happy to got this workout in today!
YAY!!!
So great! As much as I don’t typically enjoy cardio, these cardio bursts we’re perfect and you kept me motivated the whole way through!
YAY! I am so happy to hear!!
Done. Love an arm workout!
YAY, me too actually! its nice to take a break from squats lol
This was so good. I used 8 lbs the whole time and doubles each time…Thanks for that shaky plank at the end?
Hell YAY, thats awesome!!!
That would have been tough!!! Nice work on a weekend lady!
I struggled with my newer weights and this! Definitely goals to work up to, to be able to do this workout with them the whole way through with ease! The previous time I did it in 2018 was with lighter weights. This was a tough one!!
Omg this was torture! This week’s three in a row were killer. Switching to legs tomorrow. I’ve complained it was tough already in 2018 and 2019 (I’m the last comment too) and it was still tough. I drank a hot chocolate before this and wanted to puke it up through the whole workout. Cameron told me afterwards would be a better choice next time!
Omg this was torture! This week’s three in a row were killer. Switching to legs tomorrow. I’ve complained it was tough already in 2018 and 2019 (I’m the last comment too) and it was still tough. I drank a hot chocolate before this and wanted to puke it up through the whole workout. Cameron told me afterwards would be a better choice next time!
oh boy, I am so glad you didn’t end up puking it up!!!!
Wow! Arms on fire now! Ready to take on tank top season now ?
hell ya you are! wooohooo
I forgot to comment Tuesday but I was still feeling this one the next day :)
Love strength and cardio! My fav! Thank you!
jesus, that was deadly! feeling BADASS with my shoulder pump, woohoo!
Loved it
Did not want to workout today but so glad I did! Feeing strong ?
shaky shaky arms. DONE!!!
good job mama
Strong Senior here! Thanks
hahha HELL YES!
Arms are feeling like some solid jello right now. Lol thanks Kaylie!
hahahah the best / worst feeling
My arms are super tender
today from doing this workout last night. Really enjoyed it, shoulders and triceps are definitely my weakness, among others, lol.
it was definitely an intense upper body workout!
Watched a Jennifer Garner movie last night so felt the need to do some arms today lol. Feeling badass