Strong Upper and Core Workout - this took me less than 45 minutes as I superset the exercises except for the last one

First superset:

1. Kneeling presses - 4 sets of 8-12 reps. Start with just the bar weigh. May use V grip. 2. Pull ups-4 sets of 8-12 reps. Weighted, bodyweight or assisted are all great options


Second superset: 3. Barbell shoulder presses - 4 sets of 8-12


4. Alt arm rows with isometric contralateral hold - 4 sets of 8-12 reps each side (one side is holding the row while the other performs the movement)

5. V sit twists-4 sets x 8 reps each side.are it easier by ending the legs. Further modification, place feet on the ground