Upper Body Focus
Today we’re focusing on the Upper Body! We have a 30-minute workout that targets various muscle groups. It’s designed to be efficient and effective with minimal equipment.
- What you need:
You’ll need water, a towel and a timer. - Note:
Make sure to write out the movements and check the video demonstrations before you start.
5
Mins
Warm Up
Shoulder Rolls
45 secs
Alternate each side with max reps, rolling forward and backward with controlled movements.
20
Mins
Workout
Perform exercises in pairs (supersets). Completethe assigned reps for 2 exercises back-to-back and then rest for 60 seconds.
Repeat each superset 3 times before moving on to the next pair of exercises.
Superset Pairings:
- Push-Ups + Shoulder Press
- Renegade Rows + Tricep Dips
- Plank Shoulder Taps + Bicep Curls
- Chest Fly (Floor) + Renegade Rows
Pair 1 (1st Exercise):
Push Ups
12 reps x 3 sets
Keep your core tight and back straight. Modify by dropping to your knees if needed.
Rest for 60 secs between sets.
Pair 1 (2nd Exercise):
Shoulder Press
12 reps x 3 sets
Focus on maintaining controlled and deliberate form throughout the movement.
Rest for 60 secs between sets.
Pair 2 (1st Exercise):
Renegade Row
24 reps x 3 sets
12 reps per arm. Use weights or water bottles for added difficulty. Keep your elbow close to your body throughout the movement.
Rest for 60 secs between sets.
Pair 2 (2nd Exercise):
Tricep Dips
12 reps x 3 sets
Use a sturdy surface.
Rest for 60 seconds between sets.
Pair 3 (1st Exercise):
Plank with Shoulder Taps
24 reps x 3 sets
12 reps per side. Use weights or water bottles for added difficulty. Stay stable and avoid rocking.
Rest for 60 seconds between sets.
5
Mins
Cool Down
Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.
And we are done!