Advanced 25 min 4 recommended rounds

Push & Core Power

Upper Body Core Strength

A controlled push-and-core session — dumbbell floor work, hanging or floor core, and shoulder strength. Start with 2 rounds, build to 4 when the groove feels good.

How this session works

Complete each exercise with smooth, controlled reps or holds, then move to the next. Start with 2 full rounds; build to 4 when form stays crisp.

Warm-up

1 Shoulder Rolls

30 seconds each direction

Big rolls forward then back. Release the desk tension.

Option. Keep the movement slow and controlled. Make the circles larger as you warm up, or smaller if shoulders feel tight today.

1
Stand or sit tall with arms relaxed by your sides.
2
Lift your shoulders up toward your ears, then roll them back and down in a smooth circle.
3
Complete several circles, then reverse the direction (forward).
4
Keep the neck soft and breathe steadily.
5
Feel the shoulder blades sliding and the upper back waking up.

Another way

2 Arm Circles

30 seconds each direction

Grow the circles as the shoulders loosen.

Option. Hold light dumbbells for a serious shoulder burn.

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Continue for 15-20 seconds.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Wall Angels

8–10 slow reps

Back against wall if possible. Slide arms up and down with contact.

Option. Smaller range or step slightly away from wall.

1
Stand with your back, butt, and head against a wall.
2
Place your arms in a W shape with elbows at 90 degrees.
3
Slowly slide your arms up the wall into a Y shape.
4
Keep your wrists and elbows touching the wall if possible.
5
Slide back down to the W position.
6
Move slowly and keep your core braced.

Another way

Main Circuit (2-4 recommended rounds)

Slow-motion 80s workout tape energy — calm reps, steady breath, no rush.

4 Dumbbell Floor Press

10-15 reps

Lie on the floor with knees bent, lower the weights slowly to chest level with elbows about 30–45 degrees, then press back up with control.

Option. No dumbbells? Wall push-ups or incline push-ups on a couch.

1
Lie on your back with knees bent and feet flat.
2
Hold dumbbells above your chest with palms facing forward.
3
Lower the weights slowly until your elbows gently touch the floor.
4
Press the dumbbells straight up until arms are extended.
5
Keep your core braced and lower back pressed down.
6
Repeat with controlled movement.

Another way

5 Hanging Knee Raises

8-12 reps

Hang from a fixed pull-up bar, brace your core, and lift your knees toward your chest with control — no swinging.

Option. No bar? Hollow body hold for 15–25 seconds, or dead bug for 8–12 slow reps per side.

1
Grip a fixed, rated pull-up bar with hands shoulder-width apart.
2
Hang with shoulders engaged — no loose shrugging.
3
Brace your core and lift your knees toward your chest without swinging.
4
Pause briefly at the top if it feels steady.
5
Lower your legs with control.
6
Stop when form breaks or grip starts to slip.

Another way

6 Dumbbell Shoulder Press

10-15 reps

Stand or sit tall with dumbbells at shoulder height. Press overhead until arms are straight, then lower with control.

Option. Seated with lighter weights, or wall push-ups if shoulders want a bodyweight pass.

1
Stand or sit tall with dumbbells at shoulder height, palms facing forward.
2
Brace your core and keep your chest up.
3
Press the weights straight overhead until your arms are fully extended.
4
Lower the dumbbells slowly back to shoulder height.
5
Keep your elbows slightly forward, not flaring out.
6
Breathe out as you press up, in as you lower.

Another way

7 Hollow Body Hold

15-25 seconds

Press your lower back into the floor, lift shoulders and legs slightly, and hold while your breath stays steady.

Option. Bend knees or shorten the hold. Leg raises with bent knees work too — 8–12 controlled reps.

1
Lie on your back and press your lower back into the floor.
2
Lift your shoulders and legs slightly off the ground.
3
Extend your arms overhead or by your sides.
4
Create a gentle banana shape with your body.
5
Hold and breathe steadily.
6
Keep your core tight.

Another way

Cool-down

8 Doorway Chest Stretch

30–40 seconds per side

Step through gently until the chest opens.

Option. Use one arm at a time or lower your elbows if shoulders feel tight.

1
Stand in a doorway with forearms resting on the frame.
2
Keep elbows around shoulder height or a little lower.
3
Step one foot forward and gently lean through the doorway.
4
Stop when you feel an easy stretch across your chest.
5
Breathe steadily and keep your neck relaxed.
6
Step back out slowly when finished.

Another way

9 Cross-Body Shoulder Stretch

25–35 seconds per side

Hug the arm across, keep the shoulder down.

Option. Keep the shoulder down away from the ear. Ease the pressure if you feel pinching.

1
Stand or sit tall.
2
Bring one arm across your body at about chest height.
3
Use the opposite hand to gently hug or press the upper arm closer to the chest.
4
Keep the stretched shoulder relaxed and down.
5
Hold and breathe, then switch sides.

Another way

10 Overhead Tricep Stretch

25–30 seconds per arm

Reach up and bend, gentle pressure on the elbow.

Option. Keep the stretch mild. Support the elbow if needed. Do not force the hand lower than comfortable.

1
Stand or sit tall.
2
Reach one arm straight up, then bend the elbow so the hand points down the upper back.
3
Use the opposite hand to gently press or hold the elbow, increasing the stretch along the tricep and side of the shoulder.
4
Keep the neck long and the ribs soft.
5
Hold, breathe, switch arms.

Another way

Iron pumper day — still zero guilt. Pick the version where you can breathe, move smoothly, and stop with a little energy left. Ease off if anything feels sharp, pinchy, numb, or tingly.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.