Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 30-minute upper body strength workout is designed to help you build muscle, improve definition, and get stronger with every session 🔥
We’re training chest, back, shoulders, arms, and core using controlled, intentional strength work and repeat circuits so you can truly challenge yourself and see progress.
👉 This is where you lift with purpose—not rush through reps.
WORKOUT DETAILS
✔️ Upper body strength focus
✔️ Timed intervals
✔️ Repeat circuits for progressive overload
✔️ Core integrated throughout
✔️ Finisher to close it out strong
Work Structure:
• 45 seconds ON / 15 seconds OFF
• Repeat each circuit before moving on
• 1-minute finisher to finish the session
EQUIPMENT
• Dumbbells (choose weights that challenge you)
• Bench BUY HERE👉 amzn.to/3LrqevZ
• Mat
• Your amazing body
WORKOUT
Block 1
• Incline Chest Press
• Supinated Row
• Incline Skull Crushers
• Hammer Curls
Block 2
• Close Grip Press
• Pullover
• Bicep Curls
• Tricep Kickbacks
Block 3
• Shoulder Press
• Rear Delt Fly
• Side Raise
• Moving Plank
Finisher
• Devil’s Press (1 minute)
🔥 HOW THIS FITS INTO THE 4-WEEK CHALLENGE
Upper body days are programmed to:
✔️ Build lean muscle
✔️ Improve strength and posture
✔️ Support metabolism
✔️ Balance the week with lower body and Pilates sculpt days
Consistency here is what drives change💪
DAY 3 HIIT Cardio youtu.be/YICLWNjIn8M
DAY 4 Lower Body youtu.be/QlKrLSoEbto
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
📲You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:57 Warm-up
03:47 Upper Body Dumbbells
30:57 Stretch
This 30-minute upper body strength workout is designed to help you build muscle, improve definition, and get stronger with every session 🔥
We’re training chest, back, shoulders, arms, and core using controlled, intentional strength work and repeat circuits so you can truly challenge yourself and see progress.
👉 This is where you lift with purpose—not rush through reps.
WORKOUT DETAILS
✔️ Upper body strength focus
✔️ Timed intervals
✔️ Repeat circuits for progressive overload
✔️ Core integrated throughout
✔️ Finisher to close it out strong
Work Structure:
• 45 seconds ON / 15 seconds OFF
• Repeat each circuit before moving on
• 1-minute finisher to finish the session
EQUIPMENT
• Dumbbells (choose weights that challenge you)
• Bench BUY HERE👉 amzn.to/3LrqevZ
• Mat
• Your amazing body
WORKOUT
Block 1
• Incline Chest Press
• Supinated Row
• Incline Skull Crushers
• Hammer Curls
Block 2
• Close Grip Press
• Pullover
• Bicep Curls
• Tricep Kickbacks
Block 3
• Shoulder Press
• Rear Delt Fly
• Side Raise
• Moving Plank
Finisher
• Devil’s Press (1 minute)
🔥 HOW THIS FITS INTO THE 4-WEEK CHALLENGE
Upper body days are programmed to:
✔️ Build lean muscle
✔️ Improve strength and posture
✔️ Support metabolism
✔️ Balance the week with lower body and Pilates sculpt days
Consistency here is what drives change💪
DAY 3 HIIT Cardio youtu.be/YICLWNjIn8M
DAY 4 Lower Body youtu.be/QlKrLSoEbto
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
📲You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:57 Warm-up
03:47 Upper Body Dumbbells
30:57 Stretch
