The Best Body Sculpting Upper Body Workout

The Best Body Sculpting Upper Body Workout

Maybe it comes from being a busy mom, but I just don't like standing around taking long breaks during a workout...I like to keep moving!  This timesaving workout will sculpt your upper body, through a series of supersets with push and pull exercises, as well as some cardio and core work.  The result is that you can keep moving without needing long breaks.  By taking less breaks, you benefit from more of a calorie burning effect, and you really "feel" like you worked hard!  It's the best timesaving total upper body workout that will give you the sculpted look you want!  


  • 2 -3 times through each set of exercises
  • 10 - 12 Reps for all strength exercises
  • Take breaks as needed
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.


  • Dumbbells 
  • Bands
  • Med ball or any ball
  • TRX optional

Warm up: 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (video here)


Set A

  • Chest Press 10-12
  • Alternating Bicep Curls 10-12 
  • Jump Rope 50

Set B

Set C

  • Chest Flies 10-12
  • Concentration Curls 10-12
  • Jump Rope 50

Set D

Set E

  • Alternating Pushup on Med ball (any ball will work) 10
  • 21’s Bicep Curl - Bottom Half/Top Half/Full Range
  • Jump Rope 50

Set F

(Click here for a 12 minute full body stretching video to use following the workout)

Fill out the form below for a link to download a printable workout.  

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To find more upper body strength workouts click here

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