30-minute Upper Body Smash



Looking for an awesome upper body burn today? Coach Neesha from Team Betty Rocker has you covered with this fast and effective workout.

Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach.

This is part of our new 7 Day Challenge in Rock Your Life, so if you enjoy crushing this one, I’d love for you to join me for the rest of the challenge!

A 7-day Challenge is perfect if you’re looking to jumpstart your motivation, if you’re looking for a “short term commitment”  or if you have a week between other challenges or events in your life. The workouts are all around 30 minutes, making them an efficient use of your time!

Did you know there’s a whole series of different length challenges in Rock Your Life  you might enjoy? We have 5, 14 and 21 day challenges, as well as DOZENS of 30 day challenges and so much more so there’s always something to suit your needs!

Grab a 30 day trial with this link and check out all of the incredible perks of being a member in Rock Your Life! And hey, if you’re returning to Rock Your Life after some time away, welcome back! Just use the “returning member’s” button on that same page!

Now, grab some weighted objects, join Coach Neesha and let’s go!



Want to finish this challenge? Get the other 6 days with your Rock Your Life trial, and enjoy access to ALL of my challenges! Take all the 5 Day Challenges, the 14 Day Challenges, the 21 Day Challenge or any of dozens of 30 Day Challenges!

Get started today!

(Returning to Rock Your Life? Just use the “returning members” button on the same page!)

Upper Body Smash

Click to expand and see all workout move descriptions

Equipment: weighted objects, optional elevated surface
Format: Complete each set for 3 rounds for time/reps.

Set 1:

Triceps Push Up (0:30-0:45)

  • Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Bend your arms, keeping your elbows close to your ribcage to activate the triceps, and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
  • Maintaining a braced core and flat back, push yourself back up to the starting position.
  • Repeat for allotted time.
  • MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Triceps Kickbacks (8-12)

  • Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
  • Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
  • Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back and contracting your triceps.
  • Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for your max reps.

Set 2:

Swimmers (0:30-0:45)

  • Lie on your stomach with your arms and legs extended and reaching toward the walls in front of and behind you.
  • With a braced core, lift your right arm and left leg up at the same time and then alternate with your left arm and right leg and repeat back and forth.
  • Keep a slight contraction in your lower back as you “swim” and keep your gaze neutral so your neck isn’t straining or hyperextending.
  • Repeat for allotted time.
  • MOD: Place your fingertips on the floor to support a lifted upper body and isolate moving just the legs.

Bentover Row (8-12)

  • Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
  • Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
  • Draw your elbows up and back beside your ribcage, squeezing your back muscles.
  • Slowly lower the weights with control to the hanging position beneath your chest.
  • Repeat for your max reps.

Enjoy a FREE bottle of protein with every workout bundle (your flavor choice!)

The Workout Bundle contains the spectrum of what your body needs before, during and after your workout to support lean muscle and optimize recovery. Combine with a healthy whole food diet and balanced Betty Rocker training plan for best results.


Set 3:

Push Slide (0:30-0:45)

  • Begin in a downward dog position, core braced, pressing evenly through your palms, sending your hips up and back, bending in the knees slightly as you send your heels towards the mat.
  • Maintaining the sensation of sending your hips up and back, bend your knees until they are hovering just above the mat and your arms are beside your ears.
  • Straighten the legs and shift your weight until you are in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
  • Press yourself back up to a tall plank and shift your hips up and back while simultaneously bringing your knees to hover over the mat.
  • Shift to a tall plank for a push-up.
  • Continue repeating this sequence for allotted time.
  • MOD: Drop your knees to the mat for the push-up,

Overhead Press (8-12)

  • Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
  • Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
  • Lower the weights back to the starting position with control.
  • Repeat for your max reps.

Set 4:

Squat Thrust (0:30-0:45)

  • Begin standing at the top of your mat with your core braced and chest upright.
  • Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Jump your feet up to your hands and drive through the heels to come back to standing, using your momentum to immediately power you up into a jump.
  • Repeat this sequence for the allotted time.
  • MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by coming up from a body squat rather than taking a jump.

45 Degree Curls (8-12)

  • Begin standing with weighted objects in both hands and palms facing away from you.
  • With a braced core and shoulders back and down (as if they were against a wall), outwardly rotate your forearms about 45 degrees and bend at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curl.
  • Repeat for your max rep range.

Great job Rockstar! Don’t let anything stop you from taking care of your body in whatever way is right for you today! Check in with Coach Neesha and myself to let us know how you’re doing today.


You’re invited to Rock Your Body AND Your Life…

…..in my online home workout studio and women’s fitness community where not only will we provide you with awesome and fun workout challenges, but the information you need to navigate your nutrition choices and the other surrounding actions that will help you see (and keep) the best results.

Check out these pictures that Rock Your Life member and mom of 3, Bailey shared in the group…

“I have been doing Betty Rockers workouts since July of 2020 . Today I took a progress pic just to see how far I have come! The first pic is from 7/2020 and the updated pic is from 05/2022. 40 lbs down.. several inches lost! This workout program along with eating a healthier lifestyle has truly changed my body and mind! I am currently doing the bikini body challenge and it has kicked my butt! If this momma of 3 can do it, so can you!!”


Take YOUR fitness and health to the next level – without having to leave your house!

CLICK HERE for a 30 day pass.

(if you’re returning to RYL, use the “returning members” option)

The post 30-minute Upper Body Smash appeared first on The Betty Rocker.

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