UPPER BODY / CORE
WORKOUT
Full upper body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A – 5 Rounds
1-2 minutes REST in between rounds
- Kneeling Single Arm Bottoms Ups KB Press x 10-12 (each side / Medium+)
Alt: Kneeling Single Arm DB Press - Pull Up x 10
Alt: Band Assisted Pull Up
Circuit B – 5 Rounds
1-2 minutes REST in between rounds
- Band Single Arm Lateral Raise x 12-15 (per arm)
- High Band Chest Fly x 12-15
- Hand-Release Push Ups x 20
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Dips x 10 (dip station or bench)
- DB Burpee > Renegade Row > Biceps Curl x 6-8 sequences
Circuit D – 5 Rounds
1-2 minutes REST in between rounds
- Tricep Band Pushdown x 10-12
- Tricep Band Overhead Extension x 10-12
- Alternating Biceps Curl w/ Top Hold x 10-12 (per arm)
WARM UP
- 1-2 minute Jump Rope
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Lunge with Scaption x 10 (each side)
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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