This 30-Minute Workout Will Help You Build and Maintain Upper-Body Strength

Perform dynamic movements and bodyweight exercises including squats, lunges, wall push-ups, and hinges for 5 minutes of light cardio or warm-up variations of each exercise.

Warm Up

One of the best chest exercises, the chest press, starts your entire body workout. It works the chest, shoulders, and triceps, making it a fantastic compound motion. 

Chest Press

The back is the next major upper-body muscle. One-arm rows work the lats, the large back muscles. This move also works your biceps.

One-Arm Row

Next in your total body workout are your shoulders, which may be heated from chest pushes. 

Overhead Press

Avoid weight swinging, which generates momentum. Instead, hoist the weight slowly and controlled to use all your muscles.

Hammer Curl

An auxiliary exercise like the kickback can boost triceps volume and results as chest presses target them. Y


Deadlifts are difficult to master, but they are a great way to start the lower-body workout. 


Squats are essential to any strength routine, especially a total-body workout. This functional workout works all the muscles you use to sit, stand, and walk.


By working numerous muscle areas with fewer exercises, lunges save time and maximize workouts.


To target your abs, do the bicycle crunch. Like the crunch, this technique works all ab muscles, focusing on the obliques.