Upper Body Strength Training Workout 26 Minute



Guys this workout is a killer! Tomorrow upper body will sore, I guarantee πŸ˜€ I definitely felt it in my back, chest and shoulders. I don’t like muscle sore. I like to feel that I worked out the day before but soreness make me stiff and deteriorate quality of life. My favorite feeling is to feel the workout, not to sore the workout πŸ˜€

I have for you downward pyramid workout – start first part with 4 rounds and last part do just 1 round. We have mini cardio workout at the end, a little bonus to boost metabolism and guilt free eating.

Exercises in this upper body strength training workout

I part – 4 rounds
You need furniture sliders (I had towels instead)
1.Slide hand forward – Push up – slide hand backward – slide knees to chest – keep back straight – 10
2.Table pulls – 10

II part – 3 rounds
1.Dive bombar – 10
2. Knee hugs – 10
3. Torso raise – 10

III part – 2 rounds
1.Renegade rows – 20
2. Pull over +chest fly (count every rep) – 20

IV part – 1 round
1.4 step arm and shoulder exercise – 10
2. Elbow to hands Plank – 10 starting every arm

V part HIIT (high intensity interval training)
10 intervals 20/10, 5 minute
1. Semi high knees – moderate pace
2. High knees sprint

Question: do you like muscle sore?

Rumi: I don’t like strong, immobilizing muscle sore. I like to feel that I had workout but just light, nice feeling.


  1. Katerina 8 January, 2014 at 03:20 Reply

    Your form is amazing Rumi! I know how challenging is the first exercise and seeing you do it in such good form is a clear sing of how strong you are πŸ™‚ Also, I can never catch up with you on your HIIT parts, you are so fast!
    My muscles feel sore right now, because of the change in my routines. Thanks to you, I now train upper body and lower body separately and it shows right away. I feel sore in my upper body more because my legs are pretty strong from all the walking I do every day. I must admit that I like being sore more than I should… When it is in my upper body I don’t really have a problem, I just do a lighter routine the next time, but when my legs and feet hurt I feel terrible. It is worst in the mornings. I tend to overdo things but since I’m following your program I don’t over train often. I now know the difference between muscle pain and over training πŸ™‚

    • Rumi 8 January, 2014 at 03:40 Reply

      Katerina, thank you for sharing your experience. I speak exactly for muscle pain and over training, the last makes me feel terrible. I have a lot of computer work and when I over train, every stand up makes me misrable. Thigh and buttocks soreness, it takes couple of minutes to start move normal. I am happy my form gets beter πŸ™‚

  2. Daisy 9 January, 2014 at 11:58 Reply

    Please provide another option for the table pull. My table is counter height (4ft) and so much to tall to do pull ups πŸ™

  3. lucia 14 January, 2014 at 21:04 Reply

    I have trouble with English I am Brazilian I am following for their movements, the numbers are repetitions or minutes?

  4. Gabi 22 July, 2014 at 10:59 Reply

    I just found your workouts on the internet! Just did the Prominent Abs upper body and cardio Workout and part of another upper body/cardio video!! I was dripping with sweat! I am just curious if you know the calories burned or can give an idea of how many calories can be burned doing your workouts!! I am using My Net Diary to track workouts and caloric intake.
    Thank you!! gabi

    PS… I love red wine as well….it was refreshing to see that in your bio! : )

    • Rumi 23 July, 2014 at 08:17 Reply

      Fabi, my estimation is that you burn app. 50 calories for 10 minutes of exercises. It depends for every person, but it is not so much.

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