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 minute sprints: 45 seconds on, 15 seconds off
mountain climbers: 45 seconds on, 15 seconds off
plank jacks: 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 4 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
wall balls.
At-home alternative: perform squat to shoulder press with dumbbells.
Stand in front of a wall holding your med ball with both hands in front of your chest. Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet. Keep your arms extended, ready to catch the ball after it bounces off the wall and sink back into a squat position as you catch the ball, driving your weight through your heels. This counts as one rep.
burpee 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.
circuit 2: superset. complete 4 rounds.
tricep pull downs. complete 12-15 reps.
At-home alternative: tricep kickbacks or tricep dips.
Stand facing the cable machine and position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the handle or rope). Position your feet hip-width apart. Brace your abdominal muscles to stabilize your spine with a natural arch in your low back. Pull shoulders back and down. Slowly press the handles/rope down to the starting position where your elbows are aligned with the mid-point of your trunk, arms positioned firmly by sides and wrists in neutral position. Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor. Continue pressing the weight with your elbows right next to your side while maintaining a neutral position with your wrists until your elbows become fully extended, do not lock your elbows in full extension. Return to your starting position. Repeat the movement. Monitor the forward movement of your elbows as this recruits from your lats and reduces the emphasis on the triceps.
negative bicep curls. Complete 12-15 reps.
at-home modification: use dumbbells.
Secure a cable machine. Use handle attachments, and make sure it’s set on the lowest setting (closest to the floor). Grab the handles with a shoulder width grip with an underhand grip, or palms facing upward. Get in a secure stance close to the cable pulley machine with your feet shoulder width apart. Keep your upper arms stationary, elbows close to your torso, and curl the weights up while contracting your biceps up to shoulder height and slowly lower them back down throughout the negative portion of the movement. Only the forearms should move. Don’t let the weight stack touch before moving into your second repetition. Repeat for the stated number of repetitions.
circuit 3: complete 3 rounds.
commandos. complete 10-12 reps.
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.
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.
canadian rows. complete 12-15 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.
bear crawl shoulder taps. complete 20 reps.
Start in a plank position with the hands shoulder-width apart and your knees positioned directly underneath your hips, hovering over the floor. Maintain this position and lift your right hand off the floor and tap your left shoulder, and return to the starting position. Repeat with your left hand and perform the specified number of reps.
circuit 4: complete 3 rounds.
knee ins. complete 20 reps.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.
seated shoulder press. complete 10-12 reps.
Grasp the dumbbells in your hands and sit with your back against a back rest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor. Stiffen your torso by contracting your abdominal muscles. 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.
lateral front to side raises. complete 8-12 reps.
Stand with feet hip width apart or in a split stance, holding dumbbells in both hands with palms facing your body. Keep your core tight and pull your shoulders down and back. Exhale and raise the dumbbell in one hand out to your side, and raise the dumbbell in the other hand in front of your body. Your elbows and upper arms should rise together. Raise both arms to be level to your shoulders. Lower back to starting position.
challenger: emom round. complete 3 times.
EMOM means every minute on the minute, you are performing the exercises listed for the set number of reps in under one minute. The time remaining in the minute is your recovery period. Repeat exercises when the next minute starts.
if you finish the exercises early, plank until the next minute starts for an added challenge.
half burpee. complete 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.
upright rows. complete 12 reps.
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.