{"id":44249,"date":"2023-01-16T04:00:00","date_gmt":"2023-01-16T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-upper-body-strength-workout\/"},"modified":"2025-05-16T12:52:46","modified_gmt":"2025-05-16T10:52:46","slug":"20-min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 20-min upper body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ upper body strength workout&nbsp;\/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, lat machine, dips bar &amp; Swiss ball<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Strength upper body won&#8217;t immediately turn you into a bodybuilder<\/strong>. Unless you want to become one, of course. If that&#8217;s not the case, rest assured \u2014&nbsp;<strong>building strength doesn&#8217;t mean growing muscle<\/strong>, especially if you&#8217;re more focused on function. Either way,&nbsp;<strong>upper body strength training will do wonders for your posture, metabolism and overall quality of life<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Start reaping all these benefits now with this&nbsp;<strong>upper body strength workout<\/strong>. It consists of&nbsp;<strong>5 exercises<\/strong>&nbsp;performed for&nbsp;<strong>40 seconds, with 20 seconds to rest<\/strong>. You&#8217;ll have to complete&nbsp;<strong>4 rounds<\/strong>&nbsp;with&nbsp;<strong>no rest between<\/strong>&nbsp;them \u2014 the 20 seconds between exercises are enough. In total, this workout should take you&nbsp;<strong>20 minutes<\/strong>&nbsp;to complete.&nbsp;<strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Devil press<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n\n\n\n<li>Deadlift to row<\/li>\n\n\n\n<li>Dips<\/li>\n\n\n\n<li>Plank on&nbsp;Swiss ball<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s get stronger! <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises <\/li>\n\n\n\n<li>40 seconds on, 20 seconds off<\/li>\n\n\n\n<li>4 rounds <\/li>\n\n\n\n<li>No rest between rounds<\/li>\n\n\n\n<li>20 minutes total<\/li>\n\n\n\n<li>Equipment: Dumbbells, lat machine, dips bar &amp; Swiss ball<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DEVIL PRESS<\/h3>\n\n\n\n<p><strong>40 seconds on, 20 off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place two dumbbells on the floor roughly your shoulder-width apart from each other.&nbsp;<\/li>\n\n\n\n<li>Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.&nbsp;<\/li>\n\n\n\n<li>Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.&nbsp;<\/li>\n\n\n\n<li>Finish the move by locking them over your head, with your body fully stretched.&nbsp;<\/li>\n\n\n\n<li>From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>40 seconds on, 20 off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, and then pull the bar down in front of you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>40 seconds on, 20 off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly above parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>With your arms returned to the lower position, raise your upper body back up.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DIPS<\/h3>\n\n\n\n<p><strong>40 seconds on, 20 off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; PLANK ON SWISS BALL <\/h3>\n\n\n\n<p><strong>40 seconds on, 20 off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start by performing a plank over a medicine ball.<\/li>\n\n\n\n<li>Ensure your feet are shoulder-width apart, your core engaged, and a neutral spine during the exercise.<\/li>\n\n\n\n<li>With your elbows push the ball slightly forward and then backwards.<\/li>\n\n\n\n<li>Repeat these movements for 40 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">This was our upper body strength workout. You can find more challenges like this below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/9-min-cardio-amrap-workout\/\">9-min cardio&nbsp;AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-new-years-strength-workout\/\">30-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-emom-christmas-workout\/\">12-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-fullbody-strength-workout\/\">12-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-bodyweight-workout\/\">30-min full-body bodyweight&nbsp;workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-workout-for-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-fullbody-workout\/\">20-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lower-body-strength-workout\/\">35-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-strength-workout\/\">30-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-functional-full-body-workout\/\">20-min functional full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-workout\/\">30-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-full-body-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ upper body strength workout&nbsp;\/ 20 minutes Equipment: Dumbbells, lat machine, dips bar &amp; Swiss ball Strength upper&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min upper body strength workout | EVO Fitness","_seopress_titles_desc":"There are countless benefits in including an upper body strength workout such as this one in your training. Get them in just 20 minutes.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,986,1085],"class_list":["post-44249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-upper-body-workout","tag-upper-body-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44249"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44249\/revisions"}],"predecessor-version":[{"id":54937,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44249\/revisions\/54937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44250"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}