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Name: Total Upper Body Workout for Arms, Chest, Shoulders, and Back in 30 Minutes
Uploaded: 2026-08-24
Duration: 30 min 29 s
Description: 30-minute workout video. Strength, HIIT. targeting Arms, Chest, Shoulders, Back. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.

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Total Upper Body Workout for Arms, Chest, Shoulders, and Back in 30 Minutes

Roberta's Gym•Processed: Mar 03, 2026

30-minute workout video. Strength, HIIT. targeting Arms, Chest, Shoulders, Back. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.

⏱️ Key Moments

Summary:The workout includes a series of upper body exercises aimed at strengthening and toning the arms, chest, shoulders, and back, with a focus on controlled movements and proper form.

🏃 Guide

This workout is designed for individuals looking to strengthen and tone their upper body. It effectively targets the arms, chest, shoulders, and back to enhance muscle definition and endurance.

Benefits

Increased muscle strength

Improved upper body tone

Step-by-Step Guide

Arm Circles

Stand tall and extend your arms to the sides, making small circles. You should feel a warm-up in your shoulder joints. Ensure your movements are controlled.

Downward Punches

Stand with feet shoulder-width apart and punch downwards alternately. You should feel your arms engaging. Keep your core tight for stability.

Back Squeeze

Stand or sit upright and squeeze your shoulder blades together. You should feel your upper back muscles working. Avoid arching your back.

Triangle Fly

With arms extended, bring them together in a triangular motion. You should feel your chest and shoulder muscles activating. Maintain a slight bend in your elbows.

Lateral Arm Circles

Extend your arms to the sides and make larger circles. You should feel your shoulders working. Keep your core engaged.

Prayer Pushes

Press your palms together in front of your chest and push against each other. You should feel your chest and arms activating. Maintain a straight back.

Pike Push Ups

In a downward dog position, lower your head towards the ground and push back up. You should feel your shoulders and arms working. Keep your body in a straight line.

Super Mans

Lie face down and lift your arms and legs simultaneously. You should feel your back muscles engaging. Avoid straining your neck.

Plank Slaps

In a plank position, alternate slapping your shoulders with your opposite hand. You should feel your core and shoulders working. Keep your hips stable.

Tricep Dips

Using a chair, lower your body by bending your elbows and push back up. You should feel your triceps engaging. Keep your back close to the chair.

Safety Notes

Avoid if you have shoulder injuries or severe back pain. Consult a healthcare provider if unsure about your ability to perform these exercises.

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