Fitting in a workout amongst a busy lifestyle can be a challenge, even for the most dedicated of athletes. Conquer personal goals, by putting on a show of strength with this short but effective upper body workout. The workout features exercises designed to build muscular strength in the biceps, deltoid, triceps, and latissimus dorsi.

Dumbbell Lateral Raise – 4 sets of 15 reps

Crowned as the ultimate deltoid shaper, to perform this simple yet effective exercise grab 2 high weight dumbbells and stand with a straight torso, with the dumbbells by your side. In a controlled movement lift the weights to your side with a slight bend in your elbow, and wrist. Raise the weights until your arms are parallel to the floor, pause, then slowly lower your arms and repeat.

Kettlebell Swing – 3 sets of 20 reps

The kettlebell is a workout staple for strength and muscle growth. Harness the power of the Kettlebell with an explosive powerful swing. The high power of the explosive swing makes use of your fast-twitch muscle fibres, torching away fat from those extra cheeky treats.

Lateral plank dips – 3 sets of 20 reps alternating side

This exercise is great for target your waist, lats, and back muscle, say goodbye to those love handles. Perform the exercise by starting in a side elbow plank position, keeping your legs and your feet stacked together. In a slow and controlled movement, lower your pelvis to the ground, then raise your waist and lift your pelvis. After 20 reps switch sides without letting your torso touch the ground.

Pylo press-ups – 3 sets of 20 reps

To perform the exercise move into the press-up prone position on the floor, supporting your weight on your hands and toes. Keep your hands to the ground, shoulder width apart and fully extend your arms, keeping your body straight and controlled throughout the movement. Descend by flexing at the elbow, lowering your chest till you are one fist off the ground. With explosive power push yourself up through elbow extension, maintaining your form. Progressions include adding claps upon your extension whilst mid-air.

Renegade Row – 3 sets of 15 reps

Place 2 x heavy dumbbells shoulder width apart. Perform the exercise starting in an extended plank position gripping the dumbbells tight. Whilst Keeping your back and legs straight, with your weight directly over the dumbbell alternating arms lift each weight in a slow and controlled movement, keeping your hips straight at all times.

Tricep dips – 3 sets of 30 reps

Define, tone and eradicate those jelly arms with tricep dips. You can perform this exercise on any suitable platform whether using a box jump, vibrating Powerplate, or raised curved bars. When using a box perform the exercise by keeping your legs extended out directly in front of you, keeping your feet close together, and weight on your heels – refrain from bending your legs and putting weight on the base of your feet. Lower your body in a controlled movement until you are just above the ground, pause then raise yourself up, until your arms are extended and repeat.

Written by PTI_Thompson (@PTI_Thompson)

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