Strong muscles make your upper body look sexy and amazing. Want some for yourself?
Today’s upper body workout will chisel your arm and chest muscles to perfection. Don’t worry…we also mixed in some leg and core work, so you’ll feel the fat melt off in multiple places on your body!
This workout is a freestyle time trial: you’re tasked with performing a set number of reps per exercise. You can finish these at your own pace, so try to complete each rep with good form. Pro tip: remember to control your breathing as you perform each rep. Trust us, it helps!
Let’s get to it!
Warm Up
High Knees
Forward Lunges
Butt Kickers
Squats
Time: 2 minutes
Repeat: 2x
Transition Time: N/A
Time at End of Warm Up: 2:30
Station #1
Jumping Jacks
# of Reps: 100
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Station #2
Pull Ups – Find a bar you can hang from without your feet touching the ground. Pull yourself up until your chin clears the bar, then lower yourself back into starting position.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Station #3
Sit Ups
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Station #4
Wall Sits + Bicep Curls
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Station #5
Supermans – Start face down with your arms and legs extended straight out. Lift your legs and arms while keeping your stomach on the ground and your head looking forward. Make sure your arms and legs form a straight line across your body. Briefly hold, then return to starting position.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Station #6
Man Makers – Start in the push up position, with both dumbbells in your hands and on the ground. Pull each dumbbell up, then hop into squat position standing up. Do a deep squat, then press each dumbbell up as you rise during the second half of the squat. Return to starting position and repeat.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Workout: Will Vary
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