My Favorite 5-Step Core & Upper Body Blast Workout

Need a quick and simple Core & Upper Body Blast Workout to round out your fitness program? Here’s one that you can do almost anywhere.

What’s great is that it requires no equipment (although you can use some if you want) and it takes just 10-15 minutes to complete.

This kind of workout is PERFECT for when you’re traveling or don’t have much time.

But if you DO have more time, you can turn this already effective workout into a longer session by expanding the cardio breaks to 3-5 minutes.

The Official Core & Upper Body Blast Workout

Warmup: Do some easy cardio (brisk walking) and dynamic stretches (arm circles, trunk rotations, etc.)

THEN, repeat this circuit 2-3 times:

• Push-up – 60 seconds (demo)
• Russian Twist – 60 seconds (demo)
• Half-Kneeling Wood chop – 60 seconds (30 seconds each side) (demo)
• Plank Drag Through – 60 seconds (demo)
• Cardio Break (Examples: Walking, High Knees, Jumping Jacks, etc.) – 60 seconds 

Cool down to return heart rate to normal and stretch.

TIPS: If you don’t have access to weights for the Russian twist, wood chop, or plank drag-through, you can hold anything from a shoe or book to a backpack! Or just use your body weight.

Try to do as many reps as you can with good form in 60 seconds… take breaks as needed!

“Portable” workouts like this help you to be consistent, which is one of the biggest keys to getting (and staying) stronger, fitter, and healthier!

Another key? Coaching and accountability!

Let’s work together to identify the areas where you need support and develop a plan to help you achieve YOUR wellness goals. 

Ready to take the first step towards a healthier, more balanced life?

Let’s make your health a priority again!

Frequently Asked Questions

Who is this Core & Upper Body Blast Workout best for?

This workout is great for anyone who wants a quick, effective way to work their core and upper body. It works well for beginners because you can modify movements and rest as needed, and it is challenging enough for experienced exercisers when you focus on good form and steady effort.

Do I need any equipment to complete the Core & Upper Body Blast Workout?

No equipment is required. That is what makes this workout so portable. If you want to add resistance, you can use household items like a backpack, book, water bottle, or even a shoe. Bodyweight alone is more than enough to get results.

How long does the Core & Upper Body Blast Workout take?

The workout takes about 10 to 15 minutes when you repeat the circuit two to three times with short cardio breaks. If you have more time, you can extend the cardio breaks to turn it into a longer workout without changing the structure.

What if I cannot do push-ups or planks yet?

That is completely okay. You can modify push-ups by doing them on your knees, against a wall, or on an elevated surface like a bench or countertop. For planks, shorten the time, drop your knees, or slow the movement down. The goal is good form, not rushing.

How many reps should I do in each exercise?

These exercises are timed, not counted. Aim to do as many controlled reps as you can in 60 seconds while maintaining good form. Take breaks when needed and then continue. Quality matters more than speed.

Is this Core & Upper Body Blast Workout good for travel?

Yes. This workout was designed with travel in mind. It requires very little space, no equipment, and minimal time, making it easy to stay consistent whether you are in a hotel room, living room, or outdoors.

How often can I do this Core & Upper Body Blast Workout?

You can do this workout two to three times per week as part of a balanced routine. It also works well as a quick standalone workout on busy days or as an add-on after cardio.

Will this Core & Upper Body Blast Workout help strengthen my core?

Yes. Every exercise in this workout challenges your core in different ways. Over time, this can help improve strength, stability, posture, and overall movement quality when paired with consistency.

What should I do after the Core & Upper Body Blast Workout?

Finish with a cool down to bring your heart rate back to normal and stretch your upper body and core. This helps with recovery and can reduce soreness.

Why is consistency emphasized so much?

Short, portable workouts like this remove common excuses such as lack of time or equipment. When workouts are easier to fit into your life, consistency improves, and consistency is what leads to lasting results.