Grab your band and dumbbells for a 30-min upper body and core workout that packs plenty into a short session. We kick things off with a warm-up using both pieces of equipment, waking up the shoulders and core through planks, around-the-worlds, and overhead presses.

From there, we move into two focused circuits: The first combines push-ups, rows, pull-throughs, and tricep extensions to build upper body strength and endurance. The second shifts the focus to the core with Russian twists and alternating shoulder presses, and isometric holds challenging your stability right to the end.

Simple, effective, and guaranteed to leave your upper body with a solid pump!