TV and radio presenter, host of The RunPod Run Club podcast and general wellness queen Jenni Falconer tells WH that while she loves going to the gym, she needs a structured plan to stay focused and motivated. And thanks to her busy schedule, her workouts also need to be time-efficient typically lasting no longer than 45 minutes.
‘I work out with a fab trainer, Izzy Lukec, who keeps me on track with three workouts a week,’ she says.
Below, Jenni shares the upper-body workout she uses to build ‘strong, lean arms’.
Jenni’s upper-body workout1/ Seated dumbbell press
4 sets of 8-10 reps60 seconds’ rest between setsStart with a lighter warm-up set, followed by three heavier working sets (what feels ‘heavy’ will vary from person to person)Related Story
‘To strengthen the shoulders, triceps and chest, I do a seated dumbbell press. Sitting down means you don’t swing your lower body around and really helps you focus on building upper-body and overhead strength. Keep the movement slow and controlled throughout.’
2/ Dumbbell lateral raise + front raise (superset)
4 sets of 12 reps60 seconds’ rest between setsJenni performs both arms together, but you can also do them one arm at a time
‘These work the shoulders and side delts, while also helping improve posture. I have pretty bony shoulders, so I’m always keen to make sure they’re strong.’
Jenni’s additional tips:
Use lighter weights if you notice yourself starting to swingDon’t lift the weights above shoulder heightKeep a slight bend in the elbowsControl the movement throughoutDon’t let the weights drop quickly on the way down3/ Bicep curl
3 sets of 12 reps45-60 seconds’ rest between sets
‘Keep your elbows tucked in. Use slow, controlled movements and go as heavy as you can without sacrificing good technique.’
4/ Overhead rope tricep extension + rope tricep pushdown (superset) 3 sets of 12-15 reps60-90 seconds’ rest between sets
‘Using a machine, I do an overhead rope tricep extension combined with rope tricep pushdowns – these burn. Sometimes I add tricep dips. Working tricep strength, improving joint stability and helping eliminate bingo wings – what’s not to love?’
‘The gym is great once you’re in the cycle – the hardest part is getting there.’
Jenni’s go-to core moves
Jenni says she often finishes her workouts with a quick ab circuit, including exercises such as:
She typically completes 3-4 sets of 10 reps across 3-4 different movements.
Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.