day two: upper body
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
2 minutes of sprints: 45 seconds on, 15 seconds off
3 minutes on the stair master or high knees for 30 seconds on, 10 seconds rest for 3 rounds.
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 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise followed by 10 seconds rest.
burpees with pushup.
modification: remove pushup and/or jump.
Begin with feet hip width apart with core tight. Jump toward the ceiling, bending at your knees as you land and dropping to a plank position with hands positioned directly under the shoulders and the legs out behind the body, head facing down. Complete a push up. Jump the feet forward near the hands into a deep squat, and stand up, jumping toward the ceiling. Repeat. To modify, remove the pushup or jump and simply step your feet forward and stand.
Shoulder press.
Grip two dumbbells with hands about shoulder-width apart and the palms facing away from your body, lift the dumbbells to your shoulder level with a closed, forward facing grip, with the dumbbells at shoulder-width or slightly wider and wrists in a neutral position. Keeping the back straight and tall and press the dumbbells directly overhead. Slowly return the weight to the shoulders and repeat.
mountain climbers on med ball.
modification: perform from a plank position on the ground.
In a plank position, brace your core with your hands placed firmly on a medicine ball or alternatively, directly underneath your shoulders on the ground. Flex your left hip, bringing your left thigh to your chest. Lift your right knee off the ground, fully extending your right leg behind you, with your toes pointing towards your shins, heel up. Stiffen your abdominal muscles to stabilize your spine, then pull your shoulders down and back. Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions.
circuit 2: Complete 3 rounds.
bent over rows. Complete 12-15 reps.
Holding a dumbbell in each hand or a barbell with palms facing your body, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell or dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Now, while keeping the torso stationary, breathe out and lift the dumbbells or barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the dumbbells or barbell back to the starting position. Repeat for the recommended amount of repetitions.
lat pull downs. complete 10-12 reps.
at-home alternative: use bands or perform bent over reverse rows.
Position yourself on your knees in front of an adjustable cable machine with handle grips positioned at a high setting. Grab handles with both hands with an overhand grip, your arms fully extended and position yourself on your knees. Brace your abdominal muscles to protect your spine. Pull shoulders back and down and attempt to hold this position throughout the exercise. Slowly exhale and initiate the downward pull by first depressing your scapulae, then pulling the handle downward in a motion that drives your elbows directly down towards the floor, bringing your elbow towards the sides of your torso. Go back to starting position and repeat. ome up.
seated rows. complete 12-15 reps.
at-home alternative: use bands or perform single arm bent over rows.
Adjust the seat height to a level that positions the machine handles approximately level, or near level, with your shoulders. Position your feet firmly on the floor to stabilize your body. Sit upright and extend your arms to grasp the handles without rounding your shoulders forward. Adjust the position the chest pad to contact your chest lightly. Brace your core muscles to stabilize your spine. Maintain the natural arch in your low back and avoid arching your back throughout the exercise. Pull your shoulders back and down, keep your wrists in line with your forearms. From this start position perform a pulling movement. Bend your elbows and pull them towards your chest keeping your elbows close to the sides of your body. Maintain contact with your chest against the chest pad. Continue pulling until your elbows pass the sides of your body. Return to your starting position, allowing your arms to move forward and elbows to straighten moving the handles away from your body, stopping when your arms are fully extended. Repeat.
supermans. complete 20 reps.
Lie on your stomach on a mat with your legs extended, toes pointing away from your shins, arms extended overhead with palms fac ing each other. Relax your head to align it with your spine. Exhale, contract your abdominal and core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly and return to your starting position.
circuit 3: complete 4 rounds.
halfway around the worlds. complete 10-12.
Stand with feet hip-width apart, with hips straight and back tall. Grasp a dumbbell in each hand with an underhand grip (palms facing away from your body) and a slight bend at your elbows. Rotate your arms laterally (to the side) maintaining and underhand grip bringing your arms up to shoulder height. Lower your arms back down to the starting position and repeat.
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.
half burpee. complete 10-12 reps.
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.
circuit 4: complete 4-5 rounds.
plank jacks on med ball.
Modification: perform from plank position on floor on palms.
Begin in plank position, with your hands positioned firmly on a medicine ball, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your glutes rise toward the ceiling.
commandos.
modification: Drop to knees.
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.
shoulder press with rotation.
Grip two dumbbells with hands about shoulder-width apart and the palms facing away from your body, lift the dumbbells to your shoulder level with a closed, forward facing grip, with the dumbbells at shoulder-width or slightly wider and wrists in a neutral position. Keeping the back straight and tall and press the dumbbells directly overhead and twist wrists to face toward your body as you extend your arms. Slowly return the weight to the shoulders and repeat.
challenger:
shoulder press until failure.
Grip two dumbbells with hands about shoulder-width apart and the palms facing away from your body, lift the dumbbells to your shoulder level with a closed, forward facing grip, with the dumbbells at shoulder-width or slightly wider and wrists in a neutral position. Keeping the back straight and tall and press the dumbbells directly overhead and twist wrists to face toward your body as you extend your arms. Slowly return the weight to the shoulders and repeat.
tricep dips until failure.
modification: position feet closer to bench. bring feet directly below your 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.
plank until failure.
With your feet behind you and your palms on the ground directly underneath your shoulders, 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. Hold this position for the specified amount of time.