Health & Fitness

Upper Body Pump Out

Lucy Loves Fitness challenges your upper body with this fast and fab resistance workout


This circuit hits your chest, arms, back and shoulders to give you a fierce upper body burn. If you lead a busy life, and need your workouts to be as efficient as possible, focusing on resistance training will give you the most out of your training time.

If you practice resistance training repeatedly and consistently your muscles will become stronger, and bigger. By building lean muscle your body becomes much more efficient at burning calories – even when resting. The more muscle we have the more calories we burn each day going about our everyday lives. So let’s get started!

How to do it:

This circuit consists of 5 exercises, working all parts of your upper body. You’ll then finish off with some core work.

You’ll need:

  • 1 set light dumbbells (approx. 2kg)
  • 1 set medium dumbbells (approx. 5kg)
  • An exercise mat.


Timed intervals of 30 secs exercise / 10 secs rest.

  • 2 sets x Push Ups
  • 2 sets x Around the World
  • 2 sets x Lunge & Curl
  • 2 sets x Bent Over Row
  • 2 sets x Tricep Dips

Repeat Circuit


Timed intervals of 30 secs exercise / 10 secs rest.

    • Ab Bikes
    • Russian Twists
    • Bird Dog

Lucy is a fully qualified Personal Trainer living in Sydney, fitness has always been a huge part of her life and she’s tried most sports – dancing, swimming, surfing, rock climbing, pole dancing and triathlons though as she entered her thirties she noticed how what she was doing before wasn’t getting the same results so she got into Bodybuilding. This taught her so much about discipline, mental strength, changing body composition through resistance training and nutrition.

Lucy has competed in 2 seasons of Natural Bikini Competitions in Australia, and has gone through a strict preparation process twice to get ready for stage. Her focus now is on helping women to learn how to change their lifestyle for the long term, through making better nutrition decisions and implementing results driven exercise into their weekly routine.


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