14 JUN 2021 POWER UP 3 MINS READ 478 VIEWS

Home Workouts with XS: Upper Body

It’s inspiring to see how more people have started to exercise at home lately, motivating others to get fit indoors at the same time. We know you want to get in on the action too, and who wouldn’t with all the health benefits that regular workouts have to offer?

Good news – you don’t need massive gym equipment to get started. Here, Ricole Lim from XS Force has put together a quick (just 11 minutes, promise) and simple upper body strength routine that you can easily do with dumbbells or even water bottles.

Beginners can begin with 500g weights on each side and work their way up from there. The different exercises take just 30 seconds each and are done in 2-minute sets with a 1-minute rest in between. Ready? Warm up with some stretches and let’s go!



Upper Body Strength Workout with Dumbbells/Water Bottles

  • 30 seconds Sprawlees
  • 30 seconds Pulse Bicep Curls (with weights)
  • 30 seconds Sprawlees
  • 30 seconds Pulse Bicep Curls (with weights)

Rest for 60 seconds. Have a sip of water or XS Energy Drink.

  • 30 seconds Shoulder Taps
  • 30 seconds Wide Overhead Presses (with weights)
  • 30 seconds Shoulder Taps
  • 30 seconds Wide Overhead Presses (with weights)

Rest for 60 seconds. Have a sip of water or XS Energy Drink.

  • 30 seconds Triceps Push Ups on your knees
  • 30 seconds Bend Over Reverse Flies
  • 30 seconds Triceps Push Ups on your knees
  • 30 seconds Bend Over Reverse Flies

Rest for 60 seconds. Have a sip of water or XS Energy Drink.

  • 30 seconds Front Raises (with weights)
  • 30 seconds Lateral Raises (with weights)
  • 30 seconds Front Raises (with weights)
  • 30 seconds Lateral Raises (with weights)

Muscle Recovery and Growth

And you’re done! Don’t forget to cool down before helping your muscles recover and grow with a shot of XS Mixed Whey Protein With Chocolate Flavour. Formulated with a blend of branched chain amino acids (BCAA), chia seed powder, spirulina powder and 30g of protein per serving, it’s nutritious and delicious with an awesome chocolate flavour.

On the subject of nutrition, it’s equally important to stay healthy and strong with a well-balanced diet. Hitting all the right notes with your daily meals will help prevent excess weight gain, maintain weight loss, improve overall physical and mental health, and of course, provide energy for all our fun workouts!

Be sure to get your nutrients from all the major food groups and eat regularly on time. You can also add supplements to your daily regime to fill any remaining nutritional gaps. Don’t know where to start? Read our nutrition and wellness articles here for fresh ideas on healthy cooking and eating.