Upper Body Strength and Balance

Join Coach Neesha from Team Betty Rocker, for a quick upper body smash that will target your biceps, chest and shoulders with a fun combo of bodyweight and added resistance moves!

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

This workout is part of a really fun and balanced training program where we target key body parts over the course of each week – it’s the Summer Shred Challenge, and you’re invited to join us anytime!

When it comes to seeing results with your training, it’s just as much about the surrounding actions we take as it is about our workouts, like what we eat, how we move throughout the day, and that we prioritize our bedtime. All of those activities help us maximize the muscle sculpting (and fat burning) potential of a workout.

If you want to be guided and progress with your fitness goals, I lay it all out for you in Rock Your Life, my online home workout studio and women’s fitness community, with challenge plans and personalized coaching and support.

Now grab some weighted objects and let’s go!

I would love to support you in reaching your goals this season! So here’s a link to join us for the Shredded Summer Challenge – inside Rock Your Life!

This challenge has such a fun schedule of workouts under 30 minutes (plus a bonus calendar is included with an optimized schedule for my Rockstars in the menopause years) so everyone is invited!

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

Upper Body Strength and Balance

Click to expand and see all workout move descriptions

Equipment: weighted objects, stretchy band/towel/strap, optional elevated surface
Format: perform each move for up to 1:00 for 3 rounds


Surfer Pop Ups

  • 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 back up to your hands in an angled position (as if you were hopping onto a surfboard) and drive through the heels to stand or jump.
  • Repeat for allotted time.
  • MOD: For low impact, remove jumps and step your feet out and in.
    Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

2-Way Biceps Curls

  • Begin standing with weighted objects in both hands and palms facing forward at your thighs.
  • With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights to the starting position.
  • Rotate your palms so that they are facing each other, and curl the weights up to shoulder height.
  • Lower the weights with control to starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curls.
  • Repeat sequence for allotted time.

Arnold Press

  • Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to 90 degrees with palms facing each other and upper arms in line with your shoulders.
  • Externally rotate your arms out by pulling your shoulder blades together to end in a 90 degree goal post position (palms will face outward at this point) and then press your arms straight up over your head.
  • Reverse the movement to end in the starting position, your palms facing each other.
  • Repeat for allotted time.

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Push Up Reach

  • 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 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.
  • Reach your right arm straight beside your ear, being mindful to not allow your hips to tilt or lift.
  • Plant your right hand back on the mat and repeat sequence for allotted time, alternating left and right with the arm reach.
  • 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.

Prone Towel Pull Downs

  • Begin by lying on your stomach on your mat.
  • Extend your arms beside your ears with a strap/towel held taut between them, brace your core to lift and reach your arms off of the mat.
  • Press your pelvis and the tops of your feet gently into the mat as you pull the towel towards your chest, drawing your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
  • Re-extend your arms and repeat sequence for the allotted time.

Front and Lateral Raise

  • Stand with your core braced, chest up, shoulders rolled back, and weights in each hand.
  • Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
  • Slowly bring the weights back down to your sides with control.
  • Rotate your palms to face the front of your body and lift both arms straight out in front of you to shoulder height.
  • Lower to the starting position and repeat sequence for allotted time.

Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.

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!!”

One-off workouts are great, but having a PLAN to follow is even better!

Join my online home workout studio and women’s fitness community, Rock Your Life, and get access to 30-day Challenges, a powerful support network unlike any other, new workout classes added every week you can do from the comfort of your own home – and share the journey while we help you reach your goals!

Click Here to get started in Rock Your Life today!

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