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Upper body strength

Upper Body Sculpt & Flow

This playful workout sculpts and strengthens your upper body using controlled, flowing movements. It's fantastic for days when you're feeling creatively energetic and ready to embrace fluidity.

30 minIntermediateovulatoryEquipment: light dumbbells
60

Warm-up

  • Arm Swings (controlled)

    90 seconds

    Let your arms swing freely but mindfully, initiating from the shoulder.

    Illustration of Arm Swings (controlled)

  • Dynamic Chest Opener

    90 seconds

    Open your arms wide, thinking about creating space across your chest.

    Illustration of Dynamic Chest Opener

Main session

Flowing Strength

3 rounds

  • Dumbbell Push-Up to Row (alternating)

    6-8 per side

    Maintain a strong plank, engaging your core as you row.

    0 / 8
    Illustration of Dumbbell Push-Up to Row (alternating)

  • Hammer Curls

    12 reps

    Keep your palms facing each other throughout the movement.

    0 / 12
    Illustration of Hammer Curls

Balance & Control

3 rounds

  • Overhead Triceps Extensions

    10-12 reps

    Keep your elbows pointing forward, extending the weight directly overhead.

    0 / 12
    Illustration of Overhead Triceps Extensions

  • Scapular Push-Ups (from plank)

    10 reps

    Move only your shoulder blades, letting your body sink then push away.

    0 / 10
    Illustration of Scapular Push-Ups (from plank)

Cool-down

  • Shoulder Girdle Roll-Downs

    60 seconds

    Gently roll through your spine, feeling release in your neck and upper back.

    Illustration of Shoulder Girdle Roll-Downs

  • Gentle Neck Stretches

    30 seconds

    Allow gravity to assist, finding a gentle pull without forcing.

    Illustration of Gentle Neck Stretches

Tags

upper bodysculptflowdynamicovulatory