Siri’s Upper Body Blast

Upper body blast in less than 30 mins? Yes please! Perfect for in the gym or at home! Top tip for at home: Improvise and use dumbbells or anything heavy like tins or water bottles.

BB Push Press (10 reps)

BB Push Press is great for your shoulders and upper body. Controlling the bar on the way down is a good way to keep your muscles active during the exercise. Bend your knees and use the momentum going back up and straightening them to get the bar over your head if you are struggling. 

Cable Bicep Curl (10 reps)

A good tip for Cable Bicep curls is to try and keep your elbows by your side, maintaining this good form will help your biceps work to their best and help with the growth 

DB Front Raise to Lateral Raises (10 reps)

Start with the Front Raise then into the Lateral Raise and do this six times for each, this should add up 12 total reps.  

DB Standing Tricep Extension (10 reps)

Place the weight above and behind your head and have your elbows pointing to the ceiling, try and keep your triceps in the same place to help keep a good form and use your muscles effectively. 

 Press Ups (10 reps)

A press up is a classic but effective way of working a lot of your upper body. It is important to try and keep your body straight, and get as close to the floor as you can when going down. 


Repeat 3-4 times with 2 mins rest between sets!

Georgia Williams

Georgia Williams

Writer and expert