Workouts · Strength

Beginner Upper Body in 20

Push, pull, and press at friendly weights — the upper-body starting line.

20 minbeginnerdumbbell · bandstrengthlight
Why it works. Two movements per pattern at learnable loads builds confidence before volume.

Warm-up

Arm circles, small to large — 45s
Wall push-ups, easy — 45s

The workout

  1. pushup — 2 × 8 reps
    rest 45s
  2. band row — 2 × 12 reps
    rest 45s
  3. dumbbell shoulder press — 2 × 8 reps
    rest 45s
  4. dumbbell curl — 2 × 10 reps
    rest 40s

Cool-down

Doorway chest stretch — 45s
Cross-body shoulder stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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