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20 Minute At Home Upper Body and Core Session!

Hey legends,

Wanting a quick strength session to work on your upper body and core? This session will get your heart rate up whilst also utilising resistance training to get the best growth of those muscles!

A warm-up is just as crucial as the session itself! Make sure you warm up all your joints and muscles and increase your heart rate before this session!

Warm Up

A warm-up is just as crucial as the session itself! Make sure you warm up all muscle groups and get your heart rate high before starting your session!

Start off with some dynamic stretches! (hamstring stretch, open and close hips, torso twists, shoulder rolls)

Then perform 2 Rounds:

  • 10 squats
  • 10 lunges per side
  • 3 inch worms
  • 30 mountain climbers
  • 10 glute bridges
  • 10 crunches

20 Minute At Home Upper Body and Core Session!

The session itself is 3 circuits, 4 exercises per circuit, and completing 3 rounds per circuit.

Circuit 1:

3 Point Push Up (Wide, Normal, Narrow) – x6 each position 

Tricep Dips on Chair – x15

Banded bent over row x15

Leg raises x10

Circuit 2:

Skydiver x15

4-second Push-Ups x10 

Banded 3 point row x15

crunches x20

Circuit 3:

Around the world, push-ups x5 each

Pike position push-ups x10

Birddog x10

Penguins x20

Modifications and regressions shown in video!

Make sure you stretch at the end of this one crew!

Warm Down

Remember to stretch after your session and drink lots of water! Remember a good 10-minute stretch will have you thanking yourself later on.

Our FitTech Team has been sharing as many workouts at home as we can. If you haven’t already seen it, check out our home exercise page here with some example workouts you can do at home. 
Please send us an email or call us, you can find our contact details here.

Keep an eye out as we will be posting more workouts soon!

Abby Simpson

EMS Trainer/Personal Trainer @FitTech Studios

info@fittechstudios.com.au

Book a Session with Abby here

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