A quick but powerful upper body workout designed to challenge your arms, improve muscular endurance and leave you feeling stronger in just 17 minutes. **Equipment:** 2 x 4kg dumbbells, or a weight that feels challenging for you. **Focus:** Upper body strength, shoulders, biceps, triceps, back, posture and muscular endurance. **Cycle Stage / Energy:** Best suited to your higher energy weeks, follicular and ovulation. If you're in your lower energy weeks, simply reduce the weight or take extra recovery between exercises to support your energy levels. **Why this works:** Short strength sessions can be just as effective when performed with intention. This express workout uses controlled, repetitive movements to increase muscular endurance, strengthen the upper body and improve posture, whilst making it easy to fit strength training into a busy day. A stronger upper body supports everyday movement, from carrying shopping to improving shoulder stability and reducing tension through the neck and upper back.