{"id":143858,"date":"2025-11-20T00:33:17","date_gmt":"2025-11-20T00:33:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/143858\/"},"modified":"2025-11-20T00:33:17","modified_gmt":"2025-11-20T00:33:17","slug":"trinny-woodall-uses-this-45-minute-dumbbell-workout-to-build-her-strong-upper-body","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/143858\/","title":{"rendered":"Trinny Woodall uses this 45-minute dumbbell workout to build her strong upper body"},"content":{"rendered":"

WH\u2019s December cover star, Trinny Woodall<\/a>, is showing no signs of slowing down \u2013 and that includes her rigorous workout routine. At 61, the Trinny London founder takes a full-body, holistic approach to movement. According to her PT, Nathalie Hayward, she strength trains five days a week and always incorporates progressive overload<\/a>.<\/p>\n

To sculpt Trinny’s impressive arms and shoulders<\/a>, the pair build upper-body-focused sections into her workouts. Here, Hayward shares a sample 45-minute session.<\/p>\n

Trinny Woodall’s 45-minute upper-body workoutWarm-upCat-dog stretch x 5World’s greatest stretch x 5 each sideDead bug core<\/a> activation x 1 min’Y\u2019s’ + ‘T\u2019s’ x 5Inchworm x 5 Plank shoulder taps<\/a> x 10Main workout<\/p>\n

‘This workout is all about building strength and muscle<\/a> with controlled, intentional movement,’ says Hayward. <\/p>\n

Choose a pair of dumbbells that feels challenging but leaves 1-2 reps in the tank to maintain good form. Work in 6-8 reps for strength and 10-12 reps for hypertrophy<\/a>, using time under tension<\/a> for core exercises. If the exercises are unilateral (one-sided), 6-8 or 10-12 reps per side. Rest for 60-90 secs between sets. Repeat each set 3 times for best results.<\/p>\n

A1) Push press \u2013 single or double dumbbell
A2) Rear delt fly<\/p>\n

B1) Floor press
B2) Back row to tricep kickback
B3) Plank up-downs\/commando plank x 30 secs<\/p>\n

C1) Alternating dumbbell curl
C2) Lying tricep extension\/skull crusher
C3) Superman hold x 30 secs<\/p>\n

D1) Bent-over row
D2) Lateral raise
D3) Wood chop<\/a><\/p>\n

Cool-downOpen-book stretch x 30 secs, repeat on both sidesCobra stretch x 20 secsCat-dog stretch x 3Child’s pose x 10 secsCross-body shoulder stretch x 20 secs on each sideTriceps stretch x 20 secs on each sideUpper trapezius stretch x 10-20 secs on each sideWant to train like Trinny? PT Nathalie Hayward has created a training plan exclusively for members of WH COLLECTIVE. Join today to access this plan, as well as our library of plans from top trainers, in the WH app.<\/p>\n

Click here<\/a><\/p>\n

\"trinny<\/a>How to do the movements in the workoutA1) Push press \u2013 single or double dumbbell\"trinnyFront rack either one or two dumbbells onto your shoulders. Take a breath and brace your core. Dip at your knees and use your legs to help press your dumbbells overhead Once locked out over head, lower the weights back down to your shoulders, bending your knees to absorb the impact.A2) Rear delt fly\"trinnyStand and hinge your hips back so your torso is at a 45-degree angle or nearly parallel to the floor, holding a dumbbell in each hand. Keep your spine neutral, your chin tucked and your abs braced. Without moving your torso, raise the dumbbells up and away from your body in a fixed arc, keeping a slight bend in your elbows.Squeeze your shoulder blades together at the top of each rep before slowly lowering the dumbbells back down to a hang and repeating.B1) Floor press \"trinnyLie on your back, knees bent and feet on the floor, holding two dumbbells at chest height. Press up until your arms are fully extended. Then slowly lower back to the starting position.B2) Back row to tricep kickback\"trinnyStand with your feet about hip-width apart, holding a pair of dumbbells in both hands. Hinge at your hips until your back is at about 45 degrees or parallel to the floor. Keep your chest up.Pull the dumbbells toward your lower ribcage in a controlled manner by driving your elbows back and squeezing your shoulder blades together. Keep your elbows close to your body.At the top of the rep, straighten your arm, lifting the dumbbell up and back. Your triceps should stay still; only your elbow and forearms moves. Pause, then lower back to start.B3) Plank up downs\/commando plank \"trinnyGet in a press-up position with your hands flat on the ground.One hand at a time, lower yourself onto your forearms and hold the plank<\/a> position.Raise yourself back into the press-up position and repeat.C1) Alternating dumbbell curl\"trinnyStart with a dumbbell<\/a> in each hand, arms down and palms facing up. Engaging your core to avoid any sway in the hips, bend one arm, lifting the weights to chest height in a slow, controlled movement. Pause, then lower the weight.Repeat on the other side: lift the other weight<\/a> to chest height. Keep your shoulders relaxed and down, and your head, neck and spine neutral. Pause, then lower the weight. C2) Lying tricep extension\/skull crusher \"trinnyLie on your back with knees bent and feet planted hips-width on the floor.Hold a dumbbell in each hand with arms extended toward the ceiling, making sure wrists are directly above shoulders. Arms should be straight with a soft bend in the elbows.Bending at your elbows, lower weights just past your temples. Your upper arm should remain still, perpendicular to the floor.Pause for one second at the bottom of the movement, then slowly lift weights and straighten arms to return to starting position. C3) Superman hold\"trinnyLie on your stomach with your arms overhead and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.Contract your core muscles to stabilise your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral. Gently lower yourself back to the starting position and repeat.D1) Bent-over row\"trinnyStand with your feet about hip-width apart, holding a pair of dumbbells in both hands. Hinge at your hips until your back is at about 45 degrees or parallel to the floor. Keep your chest up.Pull the dumbbells toward your lower ribcage in a controlled manner by driving your elbows back and squeezing your shoulder blades together. Keep your elbows close to your body. Pause, then return to start.D2) Lateral raise\"trinnyStand with a dumbbell in each hand, arms by your sides. Ensure your shoulders are relaxed, your abs are engaged, with a slight bend in your knees. Lift the dumbbells out to your sides with a slight bend at each elbow, going no higher than shoulder height. Keep your shoulders away from your ears. Pause, then lower the dumbbells to the starting position. D3) Wood chop \"trinnyStand with your feet shoulder-width apart, holding a dumbbell in both hands. Rotate your torso and hip so that the dumbbell is near your hip. Engage your core. Rotate your torso and hips together as you drive the weight diagonally across your body, finishing above the opposite shoulder.Slowly return to the start under control \u2013 this is where the real work happens. Complete all reps on one side before switching.\"women's<\/a>\"Headshot<\/p>\n","protected":false},"excerpt":{"rendered":"WH\u2019s December cover star, Trinny Woodall, is showing no signs of slowing down \u2013 and that includes her…\n","protected":false},"author":2,"featured_media":143859,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[5218,97035,2117,565,134,2116,111,139,69,97034],"class_list":["post-143858","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-content-type-default","tag-contentid-162586d6-ff1a-4273-960a-a64d9df468c2","tag-displaytype-standard-article","tag-fitness","tag-health","tag-locale-gb","tag-new-zealand","tag-newzealand","tag-nz","tag-shorttitle-trinny-woodalls-45-minute-upper-body-workout"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/143858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=143858"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/143858\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/143859"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=143858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=143858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=143858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}