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Upper Body Workout

Shoulder raiseIf you are looking for a killer upper workout you can do with very little tools – this workout is for you! You can do this entire workout with a yellow and green Boydlastics band (for women & a green and red band for men) – or 2 sets of light to moderate dumbbells. You could even do this workout with 2 big water bottles or 2 big cans of soup! Give it a whirl.

Think Fast!! The key to this workout is constant movement with very little rest. (No rest DURING sets 1-3. Only rest after the completion of all 3 rounds in each super set (or circuit). You only rest for the allotted 10 seconds during sets 4-6, and after the completion of each super set (circuit) of all 3 rounds. This is a fast paced, circuit style workout. Sweat – and tone!

Tip: Increase your intensity by doing each super set (circuits 1-3) for time – or race a partner through it (without compromising form). Use the GymBoss to manage your 20 seconds & 10 second intervals during sets 4-6. Remember, you are trying to get as many reps as you can in 20 seconds. Have Fun!!

Upper Body Workout

 

To clarify the workout, this is how the routine would go. Click on each exercise to watch video instruction. The whole workout should take you 50 minutes to an hour.

Target Muscle Groups: Shoulders, Chest, Arms, Abs & Core,

Set #1 
10 Shoulder Press
10 Push Ups
10 Mountain Climbers
X 3

ABS CIRCUIT:
10 Crunches
10 Bicycle Crunches

Set #2 
10 Lateral Raises
10 Shoulder Taps
10 Burpees (with the jump!)
X 3

ABS CIRCUIT:
10 Crunches
10 Bicycle Crunches

Set #3
10 Rear Delt Raise
10 Plank Up, Up, Down, Down (elbow to hand plank)
10 Alternating T-Plank
X 3

ABS CIRCUIT:
10 Crunches
10 Bicycle Crunches

Set #4
20 seconds of each with 10 seconds rest
Shoulder Press
Lateral Raises
Rear Delt Raise
X 3

ABS CIRCUIT:
30 Crunches
30 Bicycle Crunches

Set #5
20 seconds of each with 10 seconds rest
Push Ups
Shoulder Taps
Plank Up, Up, Down, Down
X 3

ABS CIRCUIT:
30 Crunches
30 Bicycle Crunches

Set #5
20 seconds of each with 10 seconds rest
Mountain Climbers
Burpees
Alternating T-Plank
X 3

ABS CIRCUIT:
30 Crunches
30 Bicycle Crunches

2 comments

  1. Dennis Mastrolia

    Now that is awesome. Her I go.
    All the best.
    Dennis Mastrolia ( In Boston)

    1. Bonnie Pfiester

      Let me know how it goes!!!!!!

Leave a Reply to Dennis Mastrolia Cancel reply

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