30 minute upper body weights workout you will LOVE – Part 2

To celebrate International Women’s Day, Healthista brings you a two-part series of intense fat burning weightlifting circuits with strength and powerhouse gym The Foundry. Today, upper body workout you will love

We are back for more weight training workouts and this time we are training with Personal Trainer Niamh McCoghlan, from strength gym ‘The Foundry’ and with a motto ‘where the strong belong’, we can tell they mean business. You’ll love this 30 minute upper body training circuit to be done in the gym



If you missed our ‘Strong women series’, you can learn how to lift weights correctly and safely here.

Upper body workout

This workout is a 30-minute fat burning upper body weightlifting circuit involving four different movements with a one minute rest between each exercise and a total of four sets. The circuit is intense and will push you for the whole thirty minutes, so be careful not to go too heavy on the weights to begin with.

  1. Overhead press – 8 reps

One minute rest

2. Bent over row– 8 reps

One minute rest

3. Rear delt fly – 8 reps

One minute rest

4. Push-ups – 8 reps

One minute rest

Repeat three more times

Click here if you want to train with ‘The Foundry’

Join us at @HealthistaTV on Friday March 9th for a Twitter chat on ‘How to build a body’ with the team from Foundry London


Niamh McCoghlan, sometimes known as Firecracker (for her high energy classes and what use to be the fire-y red hair), has been fairly active most of her life. Spending most of her teenage summers at Circus schools across the world, even one at Cirque Du Soleil’s in Montreal. It wasn’t till she moved to London in 2010 that she found her love for lifting weights. Niamh’s focus was then and continues now to this day to be to educate women across the world on the benefits of lifting. Niamh has spent many years teaching across the world in all forms of fitness, from boxing to HIIT, to TRX Masterclasses and lifting techniques.  You’ll never leave her class dry or without a smile.

Read more:

Strong women series Day 1: how to use the power cage

Celebrity trainer secrets: PT to Caroline Flack and Pixie Lott says confidence is all about strength training

Modius – the new wearable tech that will help you lose weight by sitting still

30 Minute fat-burning workout for lower body – new Sweaty 30 series

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