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15-minute Superset Upper Body and Core Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
18-minute workout video. Strength, HIIT, Floor Exercise. targeting Core, Arms, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout includes a series of upper body and core exercises performed in supersets, focusing on muscle strength and core engagement. Each exercise is demonstrated with a focus on form and technique.
🏃 Guide
This workout is designed for individuals looking to strengthen their upper body and core without any equipment. It effectively targets muscle strength through a series of supersets.
Benefits
Increased muscle strength
Enhanced core stability
Step-by-Step Guide
1
Tricep Push Up
Lower your body while keeping elbows close to your sides. Feel the triceps working. Ensure your body is in a straight line.
2
Plank Ladder
Transition into a plank position, engaging your core. Maintain a straight line from head to heels.
3
Diver Push Up
Push up while spreading your arms wide, feeling the stretch in your chest. Keep your core tight.
4
Plank to Dolphin
Shift from plank to dolphin pose, feeling the stretch in your shoulders and back.
5
Deadstop Push Up
Lower your body to the ground, pause, then push up. Focus on control and strength.
6
Wide Push Ups
Perform push-ups with hands wider than shoulder-width. Feel the chest engagement.
7
Superman
Lift arms and legs off the ground while lying face down. Engage your back muscles.
8
Pike Push Up
Push up from a pike position, targeting shoulders. Keep your core engaged.
9
Plank Feet Walk In
Walk your feet towards your hands from a plank position. Feel the core engagement.
10
Crouch to Lean Push Up
Crouch down and lean forward into a push-up. Engage your core and arms.
11
Hollow Body to Push Up
Transition from a hollow body hold to a push-up. Focus on core stability.
12
Gorilla Push Up
Perform a push-up while shifting your weight side to side. Feel the triceps and shoulders working.
13
Skullcrusher
Lower weights towards your forehead while lying down. Engage your triceps.
Safety Notes
Avoid if you have chronic back pain or shoulder injuries. Consult a physician if unsure about your ability to perform these exercises.
Duration: 18m 1s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None🏋️ Yoga Mat
Primary Focus
💪 Core💪 Arms💪 Shoulders
Category
StrengthHIITFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#18 min#medium length#Strength#HIIT#Floor Exercise#intermediate#None#Yoga Mat#Core#Arms#Shoulders#medium