45-Minute Advanced Upper-Body and Core Workout

This upper-body and core workout from STACK Expert Ben Boudro is definitely intense!

Yeah, this one is not for beginners. This downright mean upper-body and core workout will leave you down for the count! It's definitely intense. It will leave your chest, back and biceps screaming for help. Talk about a great way to build definition and shed fat in 45 minutes. Yes, I said 45 minutes.

RELATED: 4 Sure-Fire Ways to Build a Strong Core

Here's what you need to know

  • Don't try these exercises until you are absolutely ready (regress when needed.)
  • You will do one superset to start.
  • This combines a chest workout with back and core work.
  • You will do one tri-set.
  • You will finish with a HIIT circuit targeting your core and arms.
  • The workout should only take you 45 minutes or less.

Ready to shred your upper body? Here we go:

Superset

  • A1: Bench Press - 2X10, 2X5
  • A2: Landmine  3D Raise - 3X10

Tri-Set

  • B1: DB Fly to Squeeze Press - 3X8
  • B2: Back Fly to Hammer Curl - 3X8
  • B3: Chin-Ups with Leg Raise - 3Xfailure (go 'til ya can't go any more)

RELATED: 7-Exercise Core-Blasting Workout

HIIT Circuit

30 seconds on, 15 seconds of rest between exercises, 1 minute rest between rounds. 3 rounds!

  • C1: Plank Taps
  • C2: Ring Fly to Fallout
  • C3: TRX Y to Bicep Curl
  • C4: TRX Knee Tuck
  • C5: Weighted Burpees

RELATED: 4 HIIT Workouts That Will Get You in Shape Fast

That's it! Implement this intense upper-body and core workout and watch your gains go through the roof!

YouTube Channel

Instagram

Facebook


Photo Credit: Getty Images // Thinkstock

Topics: CORE | UPPER BODY | CHEST | BENCH PRESS | EXERCISES | WORKOUTS | BURPEE | BENCH | PRESS | LANDMINE | RAISES | COMBINES | SHREDDED