A Guided, At-Home Workout
![Jeana Oldham](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/WOWL.JeanaOldham.Gal_-1.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/WOWL.JeanaOldham.Gal_-1.jpg?lossy=1&strip=1&webp=1)
What I love about this workout is that each exercise is a multi-joint exercise and targets multiple body parts at once. For those who don’t have a lot of time to work out, exercises like this allow you to strengthen more muscle groups in less time! This exercise series is not only a solid upper body blast, but hits on core and cardio as well when you keep the rest breaks short. Perform the circuit 1-3 times for a great workout, and rest 30-45 seconds between each exercise as needed.”
Jeana Oldham
Up and Down Planks
![Jeana Oldham doing a plank in her upper body blast workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/UpDownPlank2.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing a plank in her upper body blast workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/UpDownPlank2.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Up version of the up and down planks as a part of Jeana Oldham's Upper Body Workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/UpDownPlank1.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Up version of the up and down planks as a part of Jeana Oldham's Upper Body Workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/UpDownPlank1.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
Starting from a forearm plank position, press up into a full plank/push-up position by pressing up with your right arm and then the left. Next, return to the forearm plank by going down to your forearm on the right and then the left. This is considered 1 rep. You can do this exercise from your knees if you need an easier modification.
Complete 6-10 reps leading with your right arm before switching to the left for another 6-10 reps.
Dumbbell Side Lateral Raises
![Dumbell side lateral raises from Jeana Oldhams Upper Body Workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Dumbell side lateral raises from Jeana Oldhams Upper Body Workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Dumbell side lateral raises from Jeana Oldhams Upper Body Workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Upward lift of the dumbell Side lateral raises](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises2.Vertical-2-683x1024.jpg?lossy=1&strip=1&webp=1)
![Upward lift of the dumbell Side lateral raises](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises2.Vertical-2-683x1024.jpg?lossy=1&strip=1&webp=1)
![Upward lift of the dumbell Side lateral raises](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/DumbellSideLaterallRaises2.Vertical-2-683x1024.jpg?lossy=1&strip=1&webp=1)
Hold a dumbbell in each hand with your arms by your sides. Raise your arms out to the sides like an airplane with palms facing down, making sure to come no higher than shoulder level. Hold this top position for one second, then return your arms back to your sides.
Perform 10-20 reps.
Plank Shoulder Taps
![Right side of plank shoulder taps from Jeana Oldham's upper body blast.](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/PlankShoulderTaps2.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Right side of plank shoulder taps from Jeana Oldham's upper body blast.](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/PlankShoulderTaps2.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Left side of the plank shoulder tap exercise from Jeana Oldham's Upper Body workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/PlankShoulderTaps1.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
![Left side of the plank shoulder tap exercise from Jeana Oldham's Upper Body workout](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/PlankShoulderTaps1.Horizontal-1.jpg?lossy=1&strip=1&webp=1)
Start from a full plank/push-up position. Next, alternate tapping your left shoulder with your right hand and then your right shoulder with your left hand. Aim to keep your body as still and centered as possible while you alternate tapping each shoulder, using your core as an anchor. Keep your neck and back in a neutral position and your feet shoulder-width apart.
Alternate shoulder taps for 30-60 seconds.
Supinated Front Raises
![Jeana Oldham doing Supinated Front Raises lift workout.](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing Supinated Front Raises lift workout.](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing Supinated Front Raises lift workout.](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises1.Vertical-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing lift in the Supinated Front Raises exercise](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises2-1-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing lift in the Supinated Front Raises exercise](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises2-1-1-683x1024.jpg?lossy=1&strip=1&webp=1)
![Jeana Oldham doing lift in the Supinated Front Raises exercise](https://b1964919.smushcdn.com/1964919/wp-content/uploads/2023/01/SupinatedFrontRaises2-1-1-683x1024.jpg?lossy=1&strip=1&webp=1)
Hold one dumbbell in each hand with your arms by your sides and palms facing forward. From here, with a slight bend at the elbows, raise your arms straight up to shoulder height, hold for one second at the top, and then return to the starting position. Perform 10-20 reps.