Kayla Itsines' 10-Minute Express Upper Body Workout Is No Joke

25/08/2021 home workout, upper body stren

This Express Upper Body Workout is inspired by Co-Founder and Sweat Trainer Kayla Itsines’ new HIIT Cardio & Abs program, and alternates the intensity of exercises as you move through the circuit, pairing an upper body strength exercise with a cardio exercise.

‘As a personal trainer, I want women to feel capable, strong and confident in all aspects of their lives. When it comes to working out, often women will gravitate towards a style of training they ‘think’ is suitable for them but women are so much stronger and more capable than they know,’ says Kayla of the new program.

The cardio exercise in this workout is skipping, which is great for improving your stamina, while also strengthening the muscles in your shoulders, core and calves. The strength exercises are completed for reps and target your arms, upper back, shoulders and core. All you need for the workout is a pair of dumbbells and a skipping rope. Select a weight that feels challenging so that the last few reps of your exercise are more difficult to complete.

Remember, completing each exercise with your best technique is a great way to ensure you gain the most benefit from your workout and remain injury.

The Breakdown

Time: 10 minutes

Equipment: Mat and dumbbells

Good for: Arms, upper back, shoulders and core

Instructions: Follow along with Kayla for the entire workout

Select a weight that feels challenging so that the last few reps of your exercise are more difficult to complete.

Warm Up:

Sweat and Kayla recommend taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session. When possible, Sweat and Kayla recommend following your cardio with dynamic stretches — such as leg swings and torso twists. This can help to increase your range of motion as well as help to reduce the risk of injury.

Breakdown

Shoulder Press (DB) 12 reps

Step 1

Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. Gently raise the dumbbells to shoulder height directly in front of your chest, holding them with a overhand grip (palms facing away from you). This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in both your shoulders and arms, extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.

Step 3

Inhale. Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest. Repeat for the specified number of repetitions.

Skipping 30 seconds

Step 1

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist.

As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for the specified number of repetitions.

Push Up to Side Plank 12 reps

Step 1

Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.

Step 2

Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles

Step 3

Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your right hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.

Step 4

Inhale. Lower your right hand and untwist your torso to return to the starting position.

Step 5

While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.

Step 6

Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your left hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.

Step 7

Inhale. Lower your left hand and untwist your torso to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Skipping 30 seconds

Step 1

As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for the specified number of repetitions.

Renegade Row (DB) 12 reps

Step 1

Holding one dumbbell in each hand, position your hands on the mat shoulder-width apart and both feet slightly apart behind you, resting on your knees. Gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2

Inhale. Exhale. Release your right hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Engage your abdominals to ensure that your hips remain parallel to (in line with) the floor.

Step 3

Inhale. Extend your right elbow to return to the starting position.

Step 4

Exhale. Release your left hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Engage your abdominals to ensure that your hips remain parallel to (in line with) the floor.

Skipping 30 seconds

Instructions Step 1

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left.

Step your feet in front of the skipping rope to begin.

Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for the specified number of repetitions

Cool Down:

Sweat and Kayla recommend completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion. It can also help provide relief from any potential cramping and can help reduce soreness and risk of injury.

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