day four: upper body
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minute sprints: 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.
burpee.
modification: remove 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. 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.
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.
plank shoulder taps.
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. Maintain a neutral spine position from your head to your tailbone. Keeping your hips facing the floor, reach one hand across to tap the opposite shoulder and then place it back on the ground. Repeat on the other side and perform the set number of reps.
circuit 2: Complete 3 rounds.
bent over reverse row. Complete12-15 reps, l-r.
Holding a dumbbell in each hand or a barbell with palms facing away from 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.
tricep kickbacks. Complete 12-15 reps.
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.
tricep extensions. complete 12-15 reps.
Begin standing upright with feet planted on the ground, shoulder-width apart or in a split stance position. Using both hands, grab one dumbbell at the handle. Keep your abdominal muscles engaged and your head and neck in line with your spine. Bring the dumbbell behind your head, pulling your shoulders down and back. Press the dumbbell overhead until arms are extended, but do not lock elbows. Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms.
circuit 3: complete 2 rounds.
plank jacks on med ball. complete 20 reps.
modification: Perform on your elbows or palms from a plank position.
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.
p4s. complete 5 reps.
Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart in a plank position. Press your feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk. After doing a row with each arm, slowly lower the body to the floor to perform a pushup. Press back up to a plank position, jumping both feet near your hands and standing up straight. Perform a shoulder press with palms facing your body. Repeat.
chest press. complete 12-15 reps.
Grasp two dumbbells and lie supine (on your back) on a flat bench with your feet firmly placed on the floor or upon a raised platform to allow you to maintain a flat or neutral (flat) spine. Pull shoulders down and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed grip with palms facing forward, thumbs wrapped around the handle. Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Maintain a neutral wrist position. Lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor/riser, avoid arching your back during the lift and maintain neutral wrist position throughout the movement.
circuit 4: timed circuit 45/15s. complete 3 rounds.
Complete 45 seconds of the exercise and 15 seconds rest.
upright rows.
Stand with feet hip-width apart, with hips straight and back tall. Grasp a dumbbell in each hand with an overhand grip (palms facing your body) with your hands on either side of your thighs. Bend at your elbows and move your arms in an upward position until your elbows are in line with your shoulders. Return to the starting position and repeat.
chest fly.
With your feet shoulder width apart and knees slightly bent, With the elbows slightly bent, slowly bring both hands together in front of the body. When the hands are together, pause for one second before slowly returning the arms to the starting position.
high knees.
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.
challenger:
pushups until failure.
modification: drop to knees.
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.
tricep dips until failure.
modification: position feet closer to the bench, 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.