{"id":44668,"date":"2024-12-09T04:00:00","date_gmt":"2024-12-09T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-upper-body-and-core-workout\/"},"modified":"2025-05-16T11:29:04","modified_gmt":"2025-05-16T09:29:04","slug":"30-min-upper-body-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-upper-body-and-core-workout\/","title":{"rendered":"Workout of the week: 30-min upper body and core workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ upper body and core workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Weight plate, dumbbells &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upper body workouts often focus on the classical areas and overlook a crucial one: <strong>the core<\/strong>. <strong>Yet, a strong core is the foundation for almost everything we do, from lifting heavier to better posture and preventing injuries<\/strong>. To tackle that, this workout will not only target the usual upper-body muscles, but it will also <strong>keep your core activated the whole time, helping you build strength in this particular area.<\/strong><\/p>\n\n\n\n<p>An <strong>upper body and core workout<\/strong> that will pump your arms, shoulders, and chest, while maintaining a strong focus on your core. It consists of <strong>4 exercises<\/strong> with <strong>12 reps each<\/strong>, and you&#8217;ll have <strong>1 minute to rest between exercises and rounds<\/strong>. Complete <strong>5 rounds<\/strong>, and you&#8217;ll feel strong to the core in just <strong>30 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Loaded push-up<\/li>\n\n\n\n<li>Dumbbell seated z press<\/li>\n\n\n\n<li>Plank row<\/li>\n\n\n\n<li>Plank triceps extensions<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s strengthen the core!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.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>4 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>1-minute rest between exercises and rounds<\/li>\n\n\n\n<li>30 minutes<\/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>5 rounds<\/strong><\/p>\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\">1 &#8211; LOADED PUSH-UP<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a suitable weight plate on your back. Extend one leg at a time until you\u2019re in a plank position.<\/li>\n\n\n\n<li>Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Perform the exercise very slowly \u2013 5-6 seconds down and 5-6 seconds up.<\/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; DUMBBELL SEATED Z PRESS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the floor with your legs straight out in front of you.<\/li>\n\n\n\n<li>Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.<\/li>\n\n\n\n<li>Press the dumbbells overhead until your arms are fully extended.<\/li>\n\n\n\n<li>Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.<\/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; PLANK ROW<\/h3>\n\n\n\n<p><strong>12 reps each side<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assume a pushup position and place your hands on a set of dumbbells.<\/li>\n\n\n\n<li>Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.<\/li>\n\n\n\n<li>Maintain your core engaged, keeping your elbows in proximity to your body, and lift a single dumbbell off the floor.<\/li>\n\n\n\n<li>As you raise your elbow as high as you can, contract your shoulder blades together.<\/li>\n\n\n\n<li>Perform the same motion with the opposite arm.<\/li>\n\n\n\n<li>Continue alternating between arms.<\/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 \u2013 PLANK TRICEPS EXTENSION<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.<\/li>\n\n\n\n<li>Extend you\u2019re your arms until your elbows are almost locked out. Hold the top position for a brief second.<\/li>\n\n\n\n<li>Now slowly return to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/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\">After this upper body and core workout, you can pick your next gift below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35min-fullbody-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16min-back-and-shoulder-workout\/\">16-min back and shoulder workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-shoulder-strength-workout\/\">25-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/emom-lower-body-workout\/\">24-min EMOM lower-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-bodyweight-workout\/\">20-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workou<\/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&nbsp;\/ upper body and core workout \/ 30 minutes Equipment: Weight plate, dumbbells &amp; gym mat Upper body workouts&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44669,"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: 30-min upper body and core workout | EVO Fitness","_seopress_titles_desc":"Build strength and stability with this upper body and core workout for better posture and injury prevention.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1253],"class_list":["post-44668","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-and-core-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44668","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=44668"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44668\/revisions"}],"predecessor-version":[{"id":54644,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44668\/revisions\/54644"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44669"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}