Who said upper body day couldn’t include a cardio also?!?
That’s exactly what you’re getting in this week’s workout of the week! Time to tone those arms AND thighs!
The 45 degree rows, burpees, and L raises will build those arm and shoulder muscles. With some lunges, your legs will also get in a nice workout. Finally, we’ve thrown in some jumping jacks, cross jacks, and jogging in place to get your heart rate bumping and pumping.
If you’re in a crunch for the week but need a quick workout that covers a lot of your body, this is the one! Just set aside 15 minutes—yup, only 15—and you’re golden!
Let’s get that form and focus down!
Warm Up
March In Place
Jog In Place
Jumping Jacks
Cross Jacks
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Suspension Station
Primary Movement – 45 Degree Row
Secondary Movement – Around the World Push Up
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 6:00
Rope Station
Primary Movement – Plank
Secondary Movement – Burpee
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 9:30
Freestyle Workout
Squat Press
Stationary Lunge + Curl (Left)
Stationary Lunge + Curl (Right)
L RaiseTime: 5 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Workout: 15:00
Note: For the 45 Degree Row, you can tie a jump rope to a pull up bar if you don’t have resistance bands. If you don’t have dumbbells, try squatting with two equally-weighted objects (lbs. will vary based on strength level).
