All Workout/ Core/ Upper Body

Spring Sculpting: Arms and Core

Hey guys! It’s time for another #SweatySaturday! As the cold weather seems to have finally faded (knock on wood), the spring season is in full swing and summer is just around the corner. That means it’s time to bring out the shorts and tank tops. Since this is the season of showing more skin, often times people are looking to “tone up”. While I don’t advocate for waiting for a certain time of year to start getting active or merely working out for the vanity, who doesn’t love to feel confident showing off their sculpted shoulders or defined runner’s calves? This workout is the perfect way to add some extra strength training into your day. It’s just under 20 minutes, so you can squeeze it in after a light run day, a short cardio workout, or even just do it on its own. Although, I do recommend doing at least 5-10 minutes of cardio and dynamic stretches to get your body warmed up and prepared for exercise.

This workout is structured into 3 groups. Each group consists of 2 upper body strength exercises and 1 core exercise and all of them will be repeated twice before moving into the next group. You may notice that the core moves are different than your typical crunches. That’s intentional! Crunches mainly work your rectus abdominus (“six pack muscle”), but in order to achieve a more tight, strong core, you have also to work your deeper abdominal muscles, the traverse abdominus (done with the jackkives and bicycles). Additionally, it’s important not to ignore the most neglected part of your core, your back! That’s right, your back is part of your core. You can remember where your core is by imagining yourself tying a string around your belly button. Anyway, back to the back! Working this can help prevent imbalance in the body, meaning you’re less likely to get injured.

When doing this workout, please make sure to do the exercises slowly, consciously, and with CONTROL!!! When your body is getting tired, it often tries to cheat and go through the moves fast, but it’s up to you to focus on engaging your muscles the whole time in order to get the most out of your workouts.

You will need weights for the upper body portions of this workout and (optionally) the core portion as well. I recommend having a wide range of weights available as the moves target different muscles which have different strengths. Just be sure to use a weight that challenges you, but you can still practice proper form with. Remember FORM OVER EGO!!! 

Click To Print

Quick Arms+Abs BurnerClick To Print

In case you don’t know how to do any of the moves…

Bicep Curls

Rows To Tricep Kickbacks

Back Bows (Beginner) (Intermediate) (Advanced)

Declined Push Ups (You may sub regular if needed)

Pike Push Ups


Lateral+Front Raises (Do lateral raises out to the side and front raises alternating continuously)

Shoulder Presses

Jackknives (Beginner) (Advanced)


What is your favorite way to get ready for the warmer months?

What are you most looking forward to doing this summer?

Enjoy the moment,

xoxo, Meah <3

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