This upper body workout moves non-stop with combination of mat exercises and arm movements using lighter weights for an upper body muscle burner in under 20 minutes.

This workout uses a variety of HIIT protocols to challenge the upper body and core. HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods. HIIT can burn a lot of calories in a short amount of time and...

This workout consists of three exercises to strengthen your grip and upper body to help facilitate the ultimate upper body exercise- the pull up. You will need a pull up bar for this workout and set up for an inverted row either using a squat rack or lowering a doorway pull up bar.

Perform this series of key exercises to help strengthen the upper body and core to assist in performing pull ups. If combining with Pull Up Strong Series I: Pull-Up Bar, perform this second. Equipment needed: bench, two chairs, resistance band, light-moderate weights, and yoga mat.

Perform intervals of upper body body weight exercises, weights, and resistance band movements to strengthen the upper body.

This workout targets the triceps with alternating body weight exercises on the mat and isolated movements that will challenge the triceps with barely any weight at all.

Explore some more advanced mat work with alternating upper body strength exercises in this workout targeting back, shoulders, and core. Modifications are offered for the mat exercises, so all levels welcome!

This mat workout utilizes yoga blocks to perform movements through exploring a greater range of motion and assisting in exercises to challenge the upper body and core muscles. Equipment needed: yoga mat and two foam blocks (you can perform workout without blocks).

This mat workout uses a step to create varying angles and depth of movement as you work your upper body and core using your own body weight and light dumbbells. One set is challenging, but this workout can be repeated to increase the difficulty. Equipment needed: step, yoga mat, and light weig...

This workout includes heavier resistance exercises for the lower body and lighter weights and body weight resistance for your upper body plus core exercises for a complete total body workout. Equipment needed: barbell and plates (or sub dumbbells), kettlebell/dumbbell (mod-heavy), light hand weig...

This total body workout demonstrates one set of each exercise in this workout. Follow this workout to train the upper body on the mat using body weight resistance only and alternating with lower body weighted exercises.

This workout uses weights and bands to train the upper body. Three sets are demonstrated in this workout. Equipment Needed: bench, bands, and weights.

This total body workout focuses on training the lower body with heavier resistance, while training the upper body with body weight resistance only. Equipment Needed: bench, heavy dumbbells, and resistance band.

This upper body and core workout uses a loop and flat resistance band to create extra resistance through bodyweight exercises on the mat.

This express circuit moves non-stop from one exercise to the next to train the upper body. Complete three sets with one minute rest after completing all five exercises. Equipment Needed: Cable pull down or resistance band set up for single arm lat pull down, bench and heavy dumbbells, resistance...

This workout flows in sequences for the back & chest, shoulders, and triceps & biceps. Sequences are repeated in this segment for 2 sets with option to increase the number of sets before moving to the next sequence. Equipment Needed: heavy and light set of dumbbells, yoga mat, and resistance ba...

Barbells on the mat! This workout fluidly moves from one exercise to the next on the mat working the upper body muscles. Three sets are demonstrated for this workout. Equipment needed: barbell + weights, yoga mat, and tennis size ball.

Work your upper body and core with a combination of body weight and weighted exercises. This workout includes 3 set exercise sequences focusing on back, shoulders, triceps, and core with very little rest in between exercises. Equipment Needed: Yoga mat, lighter set of dumbbells (5-10 lbs.) and h...

Cardio arms is a workout with dynamic movement and dance moves using light hand weights to work the upper body, improve cardio, and burn calories!

This upper body workout begins with dynamic body weight exercises on the mat performing an upper body circuit that targets the back, chest, shoulders, triceps, and biceps with weighted exercises. These basic but essential exercises will help build strength, shape, and definition.

This 30 minute HIIT workout incorporates body weight exercises on the mat and resistance band exercises to target the upper body and core. Intervals will elevate the heart rate, boost the metabolism, and strengthen/sculpt your muscles. Work rest ratio: 20:10