It’s time for a workout with zero jumping around, can I get an amen? Sometimes it’s nice not to sweat my you-know-what off and just get a serious burn leaving me sore for days.

This workout did just that. I did few exercises but varied the weight and reps. Building muscle is key to burning fat. The more muscle that is on your body, the more fat you will burn and the stronger and more toned you will look. If you want lean muscle definition, then a combination of cardio, resistance, strength training, and most importantly a clean diet is going to be the best for you.

My fitness goals are currently to maintain, but I wuld not be opposed to putting on more muscle. I do HIIT workouts 4x a week along with 2 strength sessions, and 1 rest day, which for some reason has been Tuesday’s lately. Some weeks it’s less, some weeks it’s more. If you make a workout schedule, you feel forced to do it and then you end up resenting it. So my advice would be to listen to what your body is feeling for that day.

Let’s get into this toning and trimming upper body workout!

Please don’t forget to SUBSCRIBE to my YouTube.

p.s. I have an upper body workout with no equipment coming soon!

TONE + TRIM UPPER BODY WORKOUT 

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Repeat exercises one after the other – Repeat circuit 4-5x – Finisher: 50 burpees to really burn you out. 🙂 

Weights I used for reference: 

Round 1 + 2: 20 lb kettle bells (you can use dumbbells, of course) 

Round 3: 25 lbs 

Round 4: 20 lbs 

Round 5: 15 lbs with 5 additional reps 

Start at something comfortable to make the most of the entire workout, but remember to challenge yourself!

1. Bent Over Rows – 15 reps
   1. Slightly bend at the knees, almost like you’re sticking your butt out and keep your back and neck straight
   2. Row the weights alongside your body, squeezing your shoulder blades together at the top
2. Single Arm Shoulder Press – 15 reps
   1. Hold an equal weight in one hand at a 90-degree angle
   2. Shoulder Press with opposite arm
3. SWITCH – 15 reps
4. Upright Rows – 15 reps
   1. Row alongside your body bringing weights up to shoulder/chin
5. Push Up W/ Row -15 reps ( 1 push up + 2 rows = 1 rep)
   1. Push Up (are what I struggle with the most: go on your knees if you need)
   2. Followed by a row alongside your body from each arm

This workout is great for your biceps & back as well as shoulders! Keep your core tight during the entire workout and don’t forget to let me know how it goes!

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB

all my love,