Upper Body and Core Strength Builder Workout

Hope you’re feeling strong and energized after your first day of this year’s New Year’s Challenge. Yesterday you focused more on your lower body, so today it’s all about those upper body and core moves with an upper body strength workout.

The forearm plank with alternating knee taps might be a new move, so let’s break that one down a bit. From your forearm plank, you’ll gently tap one knee to the floor, then lift, and tap the other knee. The key here is to think about moving with control, and keeping your hips perfectly level throughout. You might even find that the slower you move, the more challenging this exercise becomes.

As always, make sure you spend at least five minutes warming up before you begin today’s upper body strength workout. Like all of the workouts in this challenge, this one was made just for SELF, by top trainer Alyssa Exposito.

You’ll need two dumbbells for today’s routine. Then clear some space and get started!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds.
Beginners: Do 2-3 rounds
Advanced: Do 3-5 rounds

You’ll need:

2 dumbbells

Walk-Out to Shoulder Tap

x 45 seconds

• Stand with feet shoulder-width apart and core engaged. Hinge forward at the hip and place both hands on the floor.
• Keeping core engaged, and legs straight, walk hands forward one at a time to come into a high plank position.
• Lift right hand to tap left shoulder, then left hand to tap right shoulder, while keeping core engaged and hips as stable as possible.
• Walk hands back to feet, and stand to return to starting position.

Forearm Plank With Knee Tap

x 45 seconds alternating sides

• Start in a forearm plank position, with core engaged and legs extended behind you.
• With your core tight, gently tap your right knee to the floor.
• Return to your starting position, then gently tap your left knee to the floor.
• Continue to alternate, focusing on control over speed.

Single-Arm Chest Press

x 45 seconds alternating sides

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• You’ll need 2 dumbbells for this move. Lie faceup with knees bent, hip-width apart, and feet flat on the floor.
• With a weight in each hand, hold weights even with your chest.
• With your core engaged, so your low back stays flat against the floor, press both weights up toward the ceiling.
• Lower your right arm toward your torso until your upper arm taps the floor, while your left hand holds.
• Exhale as you straighten your right arm to return to your starting position.
• Repeat on the other side and continue to alternate sides.

Bent-Over Row

x 45 seconds

• You’ll need 2 dumbbells for this exercise.
• Stand with feet hip-width apart, holding a weight in each hand with arms at sides. With your core engaged, hinge forward at the hip and bend your knees slightly, so that your back is no lower than parallel to the floor. (Your hamstring flexibility may dictate how far you can bend over—there’s no need to push it!)
• Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your rib cage, and squeezing your shoulder blades as you do the exercise.
• Slowly lower the weights by extending your arms toward the floor to complete 1 rep.

Top image: Photographer: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée at Quadriga. Model Mia Kang is wearing Zana Bayne harness, similar styles at zanabayne.com; Fabletics top, similar styles at fabletics.com.

Workout images and gifs: Photographer: Katie Thompson. Hair: Jerome Cultrera at L’ Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée at Quadriga. Workout images: Fabletics top, similar styles fabletics.com; Alala Score Seamless Tight, $54, alalastyle.com; Women’s Techloom Pro Grey, $140, athleticpropulsionlabs.com. Gifs: Alala Surf Bra, $85, alalastyle.com; Carbon38 High Waisted Takara Legging, $109, carbon38.com; APL Women’s Techloom Breeze, $200, athleticpropulsionlabs.com.