UPPER BODY CONDITIONING / CORE
WORKOUT
Full upper body workout with high reps and shorter rest periods.
Circuit A – 5 Rounds
1-2 minutes REST in between rounds
- High Band Chest Fly x 12-15
- Dips x 10 (dip station or bench)
- Rotational DB Biceps Curl x 10-12 (Medium)
Circuit B – 5 Rounds
1-2 minutes REST in between rounds
- Pull Up x 10
Alt: Band-assisted Pull Up - Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Hand-Release Push Ups x 10-12
- DB Rolling Tricep Extension x 10-12
- Alternating Hammer DB Curl x 10-12 (Medium)
Finisher – 4-20-10
(total time 6 minutes)
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Burpees
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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