UPPER BODY CONDITIONING / CORE
WORKOUT
Full upper body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A
Complete the following exercises as fast as possible, with good form. Use any sequence that you would like to complete this Circuit, for example: 10 pull ups, 10 push ups, repeat. Or all 100 pull ups then all 100 push ups.
- 100 Pull Ups (band-assisted OK)
- 100 Push Ups
Circuit B – 5 Rounds
1-2 minutes REST in between rounds
- Single Arm Alternating Band Curl x 12-15 (Heavy)
- Plank Shoulder Taps x 30 (15 each side)
- :45 sec Sprint
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- DB Clean to Overhead Press x 10-12 (Medium)
- Push Up Plank Glute Raise x 10 (total)
- :45 sec Sprint
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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