Core and Upper Body Circuit Workout
on Feb 03, 2019, Updated Jul 04, 2024
This post may contain affiliate links.
This core and upper body circuit workout will challenge your entire upper body and sneak in some core strength training too. Get ready to work your biceps, triceps, chest, back and shoulders plus build core endurance, all in one fun, sweaty workout.
Table of Contents
Workout Details
There’s not much you need to know about this one. It’s a little different than some of my EMOM and conditioning workouts though. This one is a bit slower, no need to rush, take your time and perform each rep for quality. Move through each circuit at a steady pace then rest as needed between each circuit. Choose weights that allow you to finish each set but are heavy enough that the last couple reps are very tough to complete
Circuit 1: Shoulders
Complete 4 rounds of:
- 12 Dumbell Shoulder Press
- 12 Dumbell Lateral Raise
- 30 Seconds Standing Dumbbell Lateral Hold
Before starting next circuit complete 2 sets of:
1 min plank + 20 toe touches
Circuit 2: Arms
Complete 4 rounds of:
- 12 Dumbbell Tricep Kickback per Arm
- 12 Dumbbell Bicep Curl
- 12 Lying Dumbbell Tricep Extension (can be done on floor or bench)
Before starting next circuit complete 2 sets of:
30 seconds side plank per side + 20 slow and controlled bicycle crunches
Circuit 3: Chest and Back
Complete 4 rounds of:
- 12 Dumbbell Chest Press (can be done on floor or bench)
- 12 Push Ups
- 12 Single-Arm Dumbbell Rows per Arm
Finish with 2 sets of:
20 supermans + 20 v-ups
If you still have some energy after this and you want to get some conditioning in, you could finish with one of my shorter workouts like the No-Equipment Bodyweight Workout, one of these Functional Fitness EMOM Workouts or one of these Functional Fitness Workouts.
More Workouts to Try
Loving this upper body strength workout? You’ll love these too:
love the circuit style training with some core in between. My favorite style of training. It’s as challenging as you make it! Thanks for the great workout.
I’m just now getting into strength training to add to my running routine. I’ve gone to the gym a couple times but didn’t have a great plan in place. Super excited (and a bit intimidated) to try this tomorrow!
That’s awesome! I’ve got so many fun workouts for you to try. You’ll love them! Good luck and have fun.
Did the workout! It was challenging but I didnt sweat a lot. I guess it’s because this is a upper body only workout. Thank you!
Good job. Ya, like I mentioned this one isn’t as much of a conditioning workout as my usual workouts..more strength, and smaller upper body won’t movements won’t get your heart rate up as much as big compound movements like squats and deadlifts or things like burpees…but it’s still a good one so nice work!!
Was looking for a good upper body workout for today. This was spot on!!
Nice work!! Glad it did the trick!