Strengthen Your Core, Arms & Shoulders With The Seated Upper-Body Blitz Workout

Here’s how to get an incredible arm, core, and shoulders workout while taking a load off

Workout: Seated Upper-Body Blitz

Trainer: Andy Dooley, group fitness instructor from Ventura, California, and 2016 Face of the ReebokONE fitness instructor network

Benefit: You’ll strengthen your core, arms, and shoulders. And since you’re sitting down the entire time, you can’t rely on any momentum or assistance from your lower body, so your upper body has to do all the work.

Related: Upgrade Your Upper Body In Just 7 Moves

Directions: Sit down on a bench, chair, step, or box, and grab a pair of dumbbells. Perform the following seated combination movement. Each movement should flow seamlessly into the next.

1. Biceps curl
2. Shoulder press
3. Right punch to left kick
4. Left punch to right kick

Lower the weights back down to your sides. That’s 1 rep. Do 10 to 15 total reps, and then rest 1 minute. Repeat 3 times.

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