Intense Upper Body Sculpting Circuit

Working out upper body doesn’t have to be scary! This upper body workout requires only 5 moves and 10 minutes of your time. This workout can be done without equipment, but adding the medicine ball and wrist weights makes it so much more challenging with even better results.

The wrist weights can easily be used and adjusted to fit around ankles as well, making it the perfect at home workout product for a full body, legs, and arms workout. In the video below, it’s being used specifically for toning and strengthening but can absolutely be used for any cardio moves – such as running or walking to kick up your workout a notch.

Equipment //
Medicine Ball
Wrist Weights

Workout Structure //

  • Burpee
  • Plank
  • Tricep press-ups
  • Push up-superman
  • Jumping Jacks

Workout Details

Workout Step-by-step //

First move – Burpee
Second move – Plank
Third move – Tricep press-ups
Fourth move – Pushups to superman
Fifth move – Jumping jacks

Duration // 10 minutes

Type // Tightening, Toning, Sculpting

Breakdown //

  1. Burpees
    Step 1 // In standing position, instead of jumping, reach arms up into the air.
    Step 2 // Get down in push-up position, walk or hop your legs back.
    Step 3 // Hop or walk legs back in, standing position, reach up & repeat.
  2. Plank
    Step 1 // Place hands on floor with body perpendicular to ground.
    Step 2 // Lift arm up next to side body, one at a time holding plank and body as still as possible.
  3. Tricep press-ups
    Step 1 // With butt & feet on ground, place arms behind you on top of medicine ball.
    Step 2 // Start lowering arms and bending at elbow on top of ball to target triceps.
    This exercise can be modified and done without medicine ball or can be substituted for chair or bench.
  4. Pushups to superman
    Step 1 // Start in a pushup position, perform a pushup, and return to original position.
    Step 2 // Lift arms and legs up off the ground. Then return to neutral.
    Step 3 // Alternate between pushup and superman.
  5. Jumping jacks
    Step 1 // Perform regular jumping jacks, lifting arms and legs consecutively. Keep on wrist weights for added challenge.

Harder than it looks right? Make sure to keep this workout in your weekly rotation for arm day and you’ll be sculpting other muscles in your body too. Keep up the good work and let me know how you’re doing over at @amandarussellfss. Also check out the library of workouts over on my YouTube channel and leave a comment with what you’d like to see next!

Raising the Standard on what it means to be fit,