SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

15-Minute Upper Body Split Workout

Who’s ready to burn major calories while toning your whole upper body?! This quick 15-minute Upper Body Split Workout targets your arms, shoulders, upper back, and chest and helps you burn tons of calories. And like all our workouts, it’s quick, intense, and doesn’t require much room. Perfect for all the busy girls out there!

15-Minute Upper Body Split Workout

Who's ready to burn major calories while toning your whole upper body?! This quick 15-minute Upper Body Split Workout targets your arms, shoulders, upper back, and chest and helps you burn tons of calories. https://www.spotebi.com/workout-routines/15-minute-upper-body-split-workout/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells, bench

WARM UP & COOL DOWN
  • warm up

  • cool down

15-Minute Upper Body Split Workout Instructions

1. Pike push up: 60 seconds. Place your hands on floor, straighten your legs and push your hips up. Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat. Straighten your elbows, pushing your body away from the mat, and return to the starting position. Repeat for 60 seconds.

2. Concentration curl: 30 seconds + 30 seconds. Sit on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh. Squeeze the left biceps and bring the dumbbell toward your chest. Lower the left arm to the starting position, repeat for 30 seconds, and then switch arms.

3. Tricep dips: 60 seconds. Place your hands behind you onto a chair, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back and repeat.

4. Bent over row press: 30 seconds + 30 seconds. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward. Pull the dumbbell toward your waistline, while squeezing your shoulder blades. Push the dumbbell up and fully extend your arm. Slowly lower the weight to the starting position, repeat for 30 seconds and switch sides.

From the Shop

Monthly Membership
Monthly Membership

5. Double leg donkey kicks: 45 seconds. Start in downward dog pose, push off with your toes, kick your legs up and bend the knees. Land on your toes with your knees slightly bent and repeat.

6. Inchworm: 45 seconds. Stand up with your feet shoulder-width apart. Bend over and touch the floor with the palms of your hands. Walk your hands out, as far as you can while keeping your legs straight, and pause. Walk back up to the starting position and repeat for 45 seconds.

7. Speed bag punches: 45 seconds. Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level and keep your hands at eye level. Shift your weight to the right leg and rotate your right forearm twice. Then shift your weight to the left leg and rotate your left forearm twice. Keep switching sides until the set is complete.

8. Ankle tap push ups: 45 seconds. Start in a push up position, bend your elbows and lower your chest until it’s just above the floor. As you push back to the starting position, lift your hips, and touch your left ankle with your right hand. Return to the push up position and repeat on the opposite side. Keep alternating sides for 45 seconds.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 15-minute upper body split workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Date-Sweetened Nut & Seed Granola Recipe / @spotebi

    If staying healthy and fit is at the top of your priority list, then … [Read More...]

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Chocolate Coconut Energy Bites Recipe / @spotebi

    Do you struggle with sweet cravings and find it hard to resist sugary … [Read More...]

    New Beginnings Challenge

    8-Week Workout Plan

    Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved