Michael Brunelli Shares His Killer 30-minute Upper Body & Core workout - Men's Health Magazine Australia

Michael Brunelli Shares His Killer 30-minute Upper Body & Core workout

Three rounds of ten exercises, forty-five seconds of work.

Kicking off his very own fitness program – Tru Fit – during the height of Covid-19 lockdowns, Michael Brunelli knows a thing or two about creating great home workouts.

The 31-year-old focuses his online challenges on encouraging members to commit to 30 minutes of exercise per day, for 30 days, to help them create habits and set them up to achieve – and maintain – their fitness goals. 

To give us a taste of what he has on offer, Michael has shared one of his trickier sets – an upper body & core workout that’s bound to set your lats, traps and abs on fire.

“Home workouts are pushed towards women in the fitness industry, but I’m calling bullshit on that mentality! I’ve positively impacted over 20,000 people through my home workouts, many of them men that either don’t have time to go to the gym or just like working out in the privacy of their own home. This is one of my favourite 30 minute Upper Body & Core workouts and it’s an absolute killer! The structure is three rounds of ten exercises, forty-five seconds of work, fifteen seconds of rest. After each round, rest for one minute and then do it all over again.

“I don’t believe in doing the same boring exercises over and over again, we need to get creative and use our time efficiently.”

Check it out below.

 The Workout

3 rounds

10 exercises

45 seconds of work, 15 seconds of rest.

After each round, rest for one minute and then do it all over again.

Exercise 1: Pushups

A classic, that has so many benefits! Start by putting your hands directly under your shoulders, fingers spread on the ground and keep that core tight. Lower yourself down to where you feel comfortable and then back up, repeat as many times as you can! For those that can’t do a pushup yet, do them on your knees or standing against a wall… remember, we all need to start somewhere!

Exercise 2: Kneeling Arnold Press (Left)

This is a complex exercise, it makes you think while your shoulders burn! Start on one knee, the should your working will have a dumbbell in hand, starting with your palm facing your forehead and your elbow out in front of you. From there, twist your arm out in a semi-circle shape and press the dumbbell above your head before returning it back to the initial position. That’s not all, your ‘non-working’ shoulder IS WORKING! You’ll be holding another dumbbell with an outstretched arm to the side of your body. Hold it at shoulder height and a few KG’s will start to feel like you’re lifting a mack truck!

Exercise 3: Kneeling Arnold Press (Right)

This is the same exercise as the previous one, but swap your knee and your working shoulder around. Will it burn, yes. Will it be worth it, also yes!

Exercise 4: Overhead Front Fly

Start with your arms stretched out in front of you, palms facing inwards, you’ll never go below this position. From there move your arms out to the side in a lateral raise position, palms facing forward. Then in one swift motion you’ll follow the line of your body and raise your arms straight up above your head. Take a deep breath and reverse the motion until you get to the start position, arms out in front. Never drop your arms, this is a brutal 45 seconds of shoulder work you’ll never forget!

Exercise 5: Bicep Curl Shoulder Raise

Bicep work is a must in my workouts, for many reasons! Start with the dumbbells by your side, raise them up with your elbow locked into your rib cage and squeeze your biceps at the top of the movement. From there you’re going to flair your elbows out from your body to shoulder levels, your palms will be facing down at this point. Hold it there for a second and drop your elbows back down to your ribcage, lower the dumbbells so your arms are straight and repeat!

Exercise 6: Renegade Rows

It’s time for a bit of back work! Start in a pushup position (on your knees is OK too), with dumbbells in both hands on the ground. Engage your core, keep your body flat and row one dumbbell at a time up to your ribcage. Pull your elbow back and up and squeeze that shoulder blade in so you get the maximal muscle recruitment. Return the dumbbell to the floor and repeat on the other side. 

Exercise 7: Seated Twist

Here is the core portion of the workout! Sit down, keep your knees bent at an angle wider than 90 degrees and lean back slightly. Grab a light dumbbell and hold it in one hand with your arm stretched out in front of your body. Move your arm to the side of your body and back to the middle, then swap hands with the dumbbell and move your arm out to the other side of your body. Repeat and feel your core tearing, in a good way of course!

Exercise 8: Skullcrusher Extensions

Lying your back with your knees up, hold dumbbells in your hands over your forehead with your elbows locked in line with your body. Lower the dumbbells down to your forehead and back up to a straight arm position. Elbows never move position, so don’t flare them out. After each skullcrusher repetition, extend your legs straight out from your body, engaging your core and minimising and lower back arch. Then bring them back in and repeat the entire movement.

Exercise 9: Leg Flutters

Start on the floor, lean back on your elbows so your upper back is off the ground to support yourself. From there raise one foot up in the air and then back down, as soon as your heel hits the ground, raise the other leg. Go quick with this one and keep your core engaged the whole time. Also, don’t forget to breath!

Exercise 10: L-Raise Switch

In a standing position, hold a dumbbell in each hand. One hand will be on the side of your body, palm facing inwards and the other will be on your front quad, palm facing in. Raise both arms at the same time to shoulder level, one to the side and one in front. Bring them down in a controlled manner and swap arm positions. The arm on the side, moves to the quad, the arm on the quad moves to the side of your body. Extend your arms again and back down, repeat this switch!

If you’re still reading this, it’s time to get working! Find 30 minutes in your day, set it aside and get this workout done! You’ll realise pretty damn quickly that home workouts can make a massive impact on your health!

By Nikolina Ilic

Nikolina is the former Digital Editor at Men's Health Australia, responsible for all things social media and .com. A lover of boxing, she has written for Women's Health, esquire, GQ and Vogue magazine.

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