15-Minute Upper Body Home Workout

Ever since the completion of the contest, I haven’t done any hardcore or intense workouts. I’ve done some running, yoga, and light weights. I plan to get back to heavy lifting soon, because I miss it! Anyhow, after work one day, I was feeling sluggish and I knew a fast-paced light-weight circuit would give me that pick-me-up and turn on the sweat. All you need are some dumbbells and a elevated surface such as a chair, bench, couch, or bed. Repeat this circuit 3-6x as time allows. Each set is until failure, meaning that your muscles are too tired to complete another rep.

Disclaimer: Pics were taken after the home workout as they are obviously taken in a gym 😛

1. Elevated crunches. Put your legs up on the elevated surface, contract your abs, and crunch. Don’t pull your neck, but use the core to crunch up, creating that contraction and eventual burn of your soon-to-be six-pack. Use weight if you want to challenge yourself further.

photo 2 (26)

2. Concentration curls. Sit down on your bench, chair, couch–whatever it is that you have.  Lean your elbow on your leg, bend forward, but keep your shoulders back and curl one at a time. Then switch to other arm.

photo 1 (28)

3. Triceps extension. Grab your dumbbells and stay seated. Lift up your arms and hold your hands behind your head with the weights in them. Lift up vertically until your arms are straight then come down to the bent-arm position behind your head.

photo 4 (10)

4. Shoulder press. Hold dumbbells at shoulder level, so that your body almost looks like a T. Press up and almost touch the weights, then come back to starting position.

Coworker making me laugh...

Coworker making me laugh…

5. Dips. Use that elevated surface and place your hands on the edge, fingers facing forward. Have your legs out straight and bend the elbows, lowering your body. Then raise up to starting position (do not sit in between).

photo 3 (22)

Again, repeat 3-6x. The more times, the better. This will hit core, biceps, triceps, shoulders, and a little bit of chest. Not a bad upper body workout if you’re short on time. All you need are dumbbells and an elevated surface. Let us know how this goes! Stay strong. Use this workout to stay hungry and fit! 

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6 Responses to "15-Minute Upper Body Home Workout"

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  1. Chocolate Covered Race Medals

    August 2, 2013 at 9:45 am

    Simple and easy….and can be done from home! I am always looking for strength work that I have no excuse to skip. This looks like just that!

  2. LanaRainbow

    August 3, 2013 at 3:02 pm

    This is a good set of exercises for a quick workout! Thanks for sharing! I just incorporated them into my 5/6 workout, by adding six 1-minute cardio intervals. It’s so great to feel this tiredness in my arms :)

  3. Jennifer Smith

    August 6, 2013 at 12:34 am

    Great post! These exercises really seems easy. I agree that before moving to the hardcore exercise, we should perform less stressful exercises to build up the stamina to carry out the hardcore exercise. You should extend you goals and start making little time for the daily exercise. You can male your daily plan and include it in your routine. And basically for the quick workouts you can do stretches while sitting on chair in your office. You should take stairs instead of elevators. Even you can take your partner for a dance, because dancing itself is very good for health and is very enjoyable.

    • hungryandfit

      February 16, 2014 at 9:35 pm