{"id":43937,"date":"2021-05-17T03:00:00","date_gmt":"2021-05-17T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-upper-body-workout\/"},"modified":"2021-05-17T03:00:00","modified_gmt":"2021-05-17T01:00:00","slug":"30-min-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-upper-body-workout\/","title":{"rendered":"Workout of the week: 30-min upper body workout"},"content":{"rendered":"\n
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30-MIN UPPER BODY WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ upper body workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Medicine ball, dumbbells, bench & mat<\/p>\n\n\n\n

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Today we will focus on your upper body strength<\/strong>. There are plenty of health-related reasons for you to target this particular area of your body: it improves your posture<\/strong>, benefits your heart and bones<\/strong>, and reduces the risk of injuries<\/strong>. Plus, it helps you boost all your other workouts<\/strong>. Last but not least, and let\u2019s not fool ourselves here, looking good is also a valid reason<\/strong> to target these particular muscles.<\/p>\n\n\n\n

Our friend Hannah Braun designed this workout <\/strong>to help you achieve all the perks mentioned above. She is a personal trainer based in Vienna<\/strong> that has already starred in our blog before with this full-body dumbbell workout<\/strong><\/a>.<\/p>\n\n\n\n

This training session requires minimal equipment<\/strong>, and it will take you around 30 minutes<\/strong>. It has 4 rounds<\/strong>, 45-seconds on, 15-seconds off<\/strong> for each exercise. Rest for 1 to 2 minutes<\/strong> after each round.<\/p>\n\n\n\n

  1. Alternating medicine ball push-ups <\/li>
  2. Lateral raise into front raise <\/li>
  3. Bicep curl into Arnold press <\/li>
  4. Tricep dips<\/li>
  5. Plank shoulder taps into plank jacks <\/li>
  6. Commando into push-up <\/li><\/ol>\n\n\n\n

    Let’s level up with this upper body session<\/strong>! <\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 6 exercises<\/li>
    • 4 rounds<\/li>
    • 45-second on, 15 seconds off<\/li>
    • 1-2 min rest between rounds<\/li>
    • 30 minutes<\/li>
    • Equipment: Medicine ball, dumbbells, bench & mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong> <\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li>
      • Bench = a regular chair or the couch<\/li>
      • Medicine ball = another type of ball or pile of books<\/li><\/ul>\n\n\n\n

        Alternative exercise <\/strong><\/p>\n\n\n\n

        • Alternating medicine ball push-ups = walkover push-up with pile of books<\/li><\/ul>\n\n\n\n
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          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

          Perform 4 rounds with a 1-2 min rest between rounds<\/strong><\/p>\n\n\n\n

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          1 – ALTERNATING MEDICINE BALL PUSH-UPS <\/h3>\n\n\n\n

          45 seconds, 15 seconds rest<\/strong><\/p>\n\n\n\n

          • Start the movement in the conventional push-up position. <\/li>
          • Place one hand on the floor and the other on the top of the medicine ball. <\/li>
          • Keep your body in a straight line, squeezing your abs and glutes. <\/li>
          • Lower your torso towards the floor, pause and get back up. <\/li>
          • Roll the medicine ball to the other hand before repeating the whole movement. <\/li>
          • Make sure the hand on the medicine ball is stable before lowering your torso. <\/li><\/ul>\n\n\n\n

            PT tip: for a more significant challenge, use a heavier medicine ball.<\/strong><\/p>\n\n\n\n