Even if you’re not trying to pack on muscle, it’s important to include weight training in your routine—and this workout is the perfect simple strength-builder. Focusing on your shoulders, chest and arms, this awesome workout can be completed in just 20 minutes. Remember, the burn you feel today is the strength you gain tomorrow!

This workout is great for all levels. Choose a weight that challenges you, but allows you to complete the reps. If the routine below seems a little too complicated, we recommend you try our 10-Minute Upper Body Workout For Beginners!

Warm-Up

Complete twice.

Work 30 seconds, rest 10 seconds.

• Forward fold
• Down dog
• Runner’s lunge

Superset Workout

Complete 2-3 sets.

Work for 6–12 reps. Rest as needed.

Superset 1:

• Overhead press
• Triceps extension

Superset 2:

• Push-up
• Dumbbell fly

Superset 3:

• Thruster
• Upright row

Recovery

Complete twice.

Hold for 45 seconds each.

• Warrior
• Seated forward fold
• T-spine rotation