20 minute upper body workout

we’ve got a booty burner for you today, lioness! grab your lioness booty bands and get to it!

*all movements are explained at the bottom of the page

the warm-up ::

2 rounds

• arm circles :: 45 seconds

  • round 1 :: forward

  • round 2 :: backward

• shoulder shrugs :: 1 minute

• jumping jacks - 1 minute

the workout ::

circuit 1 :: chest + back (10 minutes)

perform each exercise for 45 seconds followed by 15 seconds of rest. repeat the circuit twice.

• dumbbell bench press (can be done on a flat surface like the floor if no bench is available): lie on your back with a dumbbell in each hand, press them up towards the ceiling.

• bent over rows: bend at the hips with a slight bend in your knees, pull the dumbbells towards your waist, squeezing your shoulder blades together.

• dumbbell flys: lie on your back with arms extended above your chest holding the dumbbells, lower them out to the sides in a wide arc until you feel a stretch in your chest, then bring them back together above your chest.

• single-arm dumbbell row: place one knee and one hand on a bench (or use a sturdy chair or couch), with your other hand holding a dumbbell, pull the dumbbell towards your hip, then lower it back down. switch arms for the next round.

circuit 2 :: shoulders + arms (10 minutes)

perform each exercise for 45 seconds followed by 15 seconds of rest. repeat the circuit twice.

• dumbbell shoulder press: sit or stand, press the dumbbells overhead, and lower them back to shoulder level.

• lateral raises: stand with your feet shoulder-width apart, raise the dumbbells to the side until they are at shoulder height, then lower them back down.

• bicep curls: stand with your feet shoulder-width apart, curl the dumbbells up towards your shoulders and lower them back down.

• tricep extensions: hold one dumbbell with both hands above your head, keeping your elbows close to your ears, lower the dumbbell behind your head, and then extend your arms back up.

the cool down ::

• shoulder stretch :: 1 minute (30 seconds each side)

• tricep stretch :: 1 minute (30 seconds each side)

• chest opener stretch :: 1 minute

• upper back stretch :: 1 minute

• arm across body stretch :: 1 minute (30 seconds each side)

• deep belly breathing :: 1 minute

tips

• choose a weight that challenges you but allows you to complete each set with good form.

• focus on controlled movements, ensuring proper technique.

• keep hydrated and listen to your body, taking breaks if necessary.

enjoy your workout, lioness !