Upper Body And Core Strength Workout

Hi Hungry Friends! I’m back this week with something I haven’t shared in a long, long time: a new strength workout. Specifically, a upper body and core strength workout!

Upper Body and Core Strength Workout - HUNGRY-RUNNER.COM

Part of the reason I haven’t shared a strength workout in a long time is because I haven’t done strength workouts consistently since … well honestly, I can’t even remember when!

And by that I mean, I haven’t been working with weights in the gym because while we were in NYC I chose to save money by not having a gym membership and focusing mainly on running workouts and bodyweight strength workouts that I was able to do at home without any equipment. Lower-body strength training (e.g., lunges, squats, etc.) was definitely a big focus for me during half-marathon training through the first half of this year, but with that, I definitely neglected my upper body strength.

But now, our new apartment complex has it’s own gym and you can bet your butt I’ve already taken advantage of it and I’m super pumped to get back to a true total body workout routine and some classic strength training workouts like the one I’m about to share here.

This particular workout is a circuit workout, which means that you move from one exercise to the next without any rest in between. I prefer this type of strength training over more traditional strength training because I get bored waiting for a minute or so between sets and feel like I’m not optimizing my workout time efficiently.

With circuit workouts, you keep moving and working different muscle areas for a longer period of time before taking break to rest. You’ll notice that I wrote 1 minute rest between each circuit (a circuit is one round of the group of exercises listed together, BTW), but everyone is different and at different stages of their fitness journey, so if you need more, take it. You should feel rested and ready to start your next circuit before getting back to work. Good form is way more important than getting the workout done as quickly as you possibly can!

For weights, use what feels doable but slightly challenging for you. Like I said, everyone is at a different point in their fitness journey, so we’re all going to be using different weights. A good way to gauge if you’re using the correct weight is when the last 2-3 reps of an exercise feel pretty difficult. Not so much so that you can’t complete them, but just enough so that you really have to focus and give a little extra effort to get them done.

It’s always better to start out lighter with a weight you know you can handle and then, if that feels to easy you can upgrade to something heavier for the next set. Make sense?

OK, now that we have the basics out of the way, here’s your Upper Body and Core Strength Workout!

Upper Body and Core Strength Workout

In case you’re unsure: below are links to tutorials for how to do each exercise!

Dumbbell Curl
Dumbbell Overhead Press
Dumbbell Overhead Tricep Extension
Captain’s Chair Knee Ups
High-Plank Alternating Knee Tucks
Dumbbell Chest Press
Bicycle Crunch
Bent-Over Reverse Dumbbell Fly
Dumbbell Tricep Kickback

This workout is good for building upper body and core strength and would ideally be done 1 or 2 times per week for a period of 6 to 8 weeks, increasing your weight for each exercise every 2 weeks or so.

And that’s about all you need to know! Of course, if you have questions, you can email me, shoot me a message on Instagram, or just leave a comment below!

Are there any workouts that you really enjoy that you haven’t done in a while? I’d love to hear what you’re up to in the gym and what you favorite types of workouts are! 


  1. Thank you for this! I’ve been needing some workout inspiration & this looks perfect!!

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