Home > Feature

Ironman champion shares her at home upper body strength workout

Australian Ironman champion Belinda Granger shares a do-anywhere 20-minute strength session.

Challenge-Family ambassador Belinda Granger shares a 15- to 20-minute session that will both improve your upper body strength and avoid muscle imbalances that can lead to injury.

Belinda Granger on the run at the Laguna Phuket 10 km run. Photo: Kevin Mackinnon

You can easily do this training session at home: it takes only 15-20 minutes of your time. So, no more excuses!

  • You can do all 8 exercises 3 times;
  • Do each exercise for 35 seconds, then take 15 seconds rest before switching to the next exercise.

Related: 15 minute leg and glute workout


  1. Tricep Dips
  2. Push Ups- on knees/feet/staggered arms
  3. Upper Back Scapular Retraction
  4. Lower Back, Upper Back and Gluteal holds
  5. Standing Banded Scapular Retraction (shoulder blade squeezes)
  6. Bicep Curls with resistance band
  7. Bicep Curls to Overhead Press with resistance band
  8. Overhead Press- no squat/with squat

Related: Olympian shares her killer plank routine