If you're looking for a quick but effective upper-body workout that hits all the major muscle groups—chest, back, and arms—without dragging on forever, you're in the right place. Trainer and strength coach Nicolette Amarillas has crafted a 30-minute session that packs a serious punch, blending strength-building moves with core work to leave you feeling strong and accomplished. Whether you're a gym regular or just getting started, this workout is designed to challenge you while keeping things manageable and fun.
The Warmup: Fire Up Those Muscles
Before diving into the heavy lifting, Amarillas kicks things off with a bodyweight warmup designed to wake up your entire upper body and core. Expect plenty of plank variations—high planks, forearm planks, and maybe even some side planks if you're feeling spicy. The goal here isn't just to get your heart rate up but also to prime your muscles for the work ahead. If you're new to planks, don't sweat it—just hold what you can and build from there. And if you're a plank pro? Try adding small pulses or leg lifts to really engage your core.
Choosing Your Weights: Go Heavy or Go Home (Sometimes)
One of the trickiest parts of any dumbbell workout is figuring out what weight to grab. Amarillas suggests a simple rule of thumb: go heavier for compound movements like chest presses and bent-over rows, where multiple muscle groups are working together. For isolation moves—think bicep curls or lateral raises—lighter weights will do the trick. The key is to challenge yourself without sacrificing form. If you're unsure, start light and work your way up. There's no shame in adjusting mid-workout!
Block One: Push and Pull for Arm Domination
The first training block is all about arms, alternating between pushing and pulling movements to keep your muscles guessing. You'll hit overhead presses for shoulders, bent-over rows for your back, and maybe even some lat pull-downs if you're using resistance bands. The beauty of this setup? You're not just building strength—you're teaching your body how to move efficiently. "Repeating similar movements in a single session helps your muscles adapt and grow," Amarillas explains. So even if your arms start shaking by the third set, know that you're making progress.
Block Two: Doubling Down on Strength
Just when you think you've got the hang of things, Amarillas throws in a second block of arm-focused exercises. This time, the tempo might change—slower reps, pauses at the top, or even some isometric holds to really burn things out. The goal here is to push your limits without wrecking your form. If you feel your shoulders creeping up during presses or your back rounding during rows, it might be time to drop the weight a bit. Remember: quality over quantity always wins.
The Core Finisher: Because Abs Are Made in the Kitchen (And the Gym)
After torching your arms, it's time to shift focus to your core with three killer moves: heel drops, toe-reach crunches, and hollow body holds. Each one targets your abs from a different angle, ensuring no muscle gets left behind. The best part? You don't even need weights for this section—just your body and a whole lot of determination. If hollow body holds feel impossible at first, bend your knees slightly or shorten the hold time. Progress is progress, no matter how small.
Celebrate Every Win (Yes, Even the Tiny Ones)
As Amarillas puts it, every effort counts—whether it's finishing this workout, taking a walk, or finally cooking a meal instead of ordering takeout. Fitness isn't just about lifting heavy or looking a certain way; it's about showing up for yourself, day after day. So next time you crush a set or hold a plank five seconds longer than last time, take a second to appreciate it. You're doing the dang thing, and that's worth celebrating.
Ready to give this upper-body burner a shot? Tune into the POPSUGAR Fitness YouTube channel for fresh workouts every week, and if you're in need of some gear, check out their affordable fitness equipment at Walmart. Now go get after it—your stronger, happier self is waiting.
