day four: upper body
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
3 minutes of 45/15 sprints: 45 seconds on, 15 seconds off
2 minutes of 45/15 high knees: 45 seconds on, 15 seconds off
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: timed circuit (20/10s). complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
tricep pushups.
modification: drop to knees.
Begin in a plank position with your feet behind you and your palms on the ground positioned slightly narrower than shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows bending back and triceps pressed close to your torso until your chest is below elbow height. Do not allow your hips to sag. Press upward through your arms to come back to starting position. To modify, drop to your knees.
half burpee.
Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.
side to side bench hops.
Modification: perform with palms on floor and jump side to side over a mat.
Stand to one side of a bench. Grasp either side of the bench with your hands, keeping your arms strong but unlocked. Press through your heels to propel your body over the bench, holding the sides for support as you go. Land on the other side, keeping your knees soft. Repeat.
circuit 2: superset. complete 4-5 rounds.
tricep dips. Complete 12-15 reps.
modification: Position feet closer to the bench with feet directly below knees.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.
bicep curls. Complete 10-12 reps.
Hold the dumbbells in both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the dumbbells toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.
circuit 3: complete 3 rounds.
Cross-body hammer curls. complete 10 reps, l-r.
Stand with feet hip-width apart or in a split stance position holding dumbbells in each hand gripping them dumbbells around the handles with your palms facing your body resting next to your thighs. Keep your core tight and neck and head in line with your spine. Exhale and bend one elbow reaching your arm across your body until the dumbbell is near the front of the opposite shoulder. The opposite arm should remain in the starting position. Keep your torso erect (no arching your low back) and without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement. Inhale and lower the dumbbell back towards your starting position. Repeat on the opposite arm.
tricep kickbacks. complete 12-15, l-r.
Hold dumbbells in both hands and keep your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Lean forward, bending at your knees and keeping a neutral spine from your head to your tailbone. Pull your shoulders down and back and maintain this position throughout the exercise. Position your upper arms parallel and close to your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor. Exhale and slowly extend/straighten your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso. Inhale and slowly return your arm to your starting position, without changing your torso position.
Commandos. complete 10-12 reps.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position.
circuit 4: complete 3 rounds.
high knees. perform for 45 seconds.
Modification: march in place.
Stand with feet shoulder width apart and hop shifting your weight to one leg, bringing the other knee up toward your chest, stopping at the height of your hip. Switch legs quickly and repeat for the set amount of time.
horizontal tricep extensions. complete 12-15 reps, l-r.
At-home alternative: use dumbbells.
Adjust attachment of cable column to a height level with armpit. Grasp handle or cable without attachment with one hand and your arm fully extended and brace your core. Slowly bend at your elbow and bring the cable to your chest. Return to the starting position and repeat.
canadian rows. complete 10-12 reps, l-r.
Begin in a plank position with your feet behind you and your palms planted firmly on a bench in front of you, shoulder width apart with dumbbells in both hands with grip facing your body. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Keep your head aligned with your spine and perform a row with each arm keeping your elbow close to your body.
pushups. complete 10-12 reps.
modification: drop to knees. if that’s too hard, you can perform pushups on a wall.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.
challenger:
pushups. complete one set of myo rep pushups (as many as you can until failure).
modification: drop to knees. if that’s too hard, you can perform pushups on a wall.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.