day four: upper body
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minute sprints: 45 seconds on, 15 seconds off
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
jumping jacks with overhead press
Jumping jacks with overhead press.
modification: Use dumbbell.
Stand with your feet under your hips. Grasp a dumbbell with both hands with your elbows bent and hands at chest height. Jump your feet out into a wide angle as you press the dumbbell overhead, extending your arms and keeping them above your shoulders. Bring your feet back together as you lower the weight. Repeat.
Burpee.
modification: remove jump and step your feet forward.
Begin with feet hip width apart with core tight. Jump toward the ceiling, bending at your knees as you land and dropping to a plank position with hands positioned directly under the shoulders and the legs out behind the body, head facing down. Jump the feet forward near the hands into a deep squat, and stand up, jumping toward the ceiling. Repeat. To modify, remove jump and simply step your feet forward and stand.
Tricep dips.
Modification: Position feet closer to the bench, directly beneath your knees.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.
circuit 2: Complete 4 rounds.
Chest Press. Complete 12-15 reps.
Grasp two dumbbells and lie supine (on your back) on a flat bench with your feet firmly placed on the floor or upon a raised platform to allow you to maintain a flat or neutral (flat) spine. Pull shoulders down and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed grip with palms facing forward, thumbs wrapped around the handle. Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Maintain a neutral wrist position. Lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor/riser, avoid arching your back during the lift and maintain neutral wrist position throughout the movement.
Bicep curls. Complete 10-12 reps.
Hold the dumbbells in both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the dumbbells toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.
Chest fly. complete 10-12 reps.
With your feet shoulder width apart and knees slightly bent, With the elbows slightly bent, slowly bring both hands together in front of the body. When the hands are together, pause for one second before slowly returning the arms to the starting position.
circuit 3: complete 3 rounds.
tricep extensions. complete 12-15 reps.
Begin standing upright with feet planted on the ground, shoulder-width apart or in a split stance position. Using both hands, grab one dumbbell at the handle. Keep your abdominal muscles engaged and your head and neck in line with your spine. Bring the dumbbell behind your head, pulling your shoulders down and back. Press the dumbbell overhead until arms are extended, but do not lock elbows. Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms.
tricep kickbacks. complete 12-15 reps, l-r.
modification: reverse lunges or pulsing lunges.
Hold dumbbells in both hands and keep your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Lean forward, bending at your knees and keeping a neutral spine from your head to your tailbone. Pull your shoulders down and back and maintain this position throughout the exercise. Position your upper arms parallel and close to your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor. Exhale and slowly extend/straighten your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso. Inhale and slowly return your arm to your starting position, without changing your torso position.
chest fly on incline. complete 10-12 reps.
at-home alternative: Chest Fly.
Holding two dumbbells, brace yourself on a bench facing the backrest angled at 45 to 60 degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor or press your knees on the bench with your feet behind you if you have strong balance. Allow your arms to hang towards the floor with your elbows slightly flexed and palms facing each other. Brace your core muscles. Exhale and raise the dumbbells up and out to the sides, raising the upper arms, elbows and dumbbells in unison until the arms are near level with the shoulders with a slight bend at your elbows. Dumbbells should be in line with your ears in the raised position. Squeeze your shoulder blades together as you reach the end position. Avoid arching your back during the upward phase by keeping your torso firmly pressed into the backrest. Return to the starting position and repeat.
circuit 4: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
deadball slams.
Modification: Squat to shoulder press using dumbbells.
Stand with your feet hip-width apart and holding a medicine ball in both hands directly in front of your chest; grasp the ball with your hands in a neutral position (palms facing each other), and elbows fully flexed (bent) and facing down towards the floor. Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Pull your shoulders down and back and engage your core. Maintain a flat back by bending forward at the hips. Reach the medicine ball upwards above your head while simultaneously straightening your legs and rolling up on the balls of your toes. Explosively bring the ball down to throw it directly downwards into the floor while dropping your weight back into your hips. As you throw the ball down, make sure you are maintaining the abdominal bracing and hinge from the hips to maintain spinal stability.
alternating v-ups.
modification: perform a crunch instead of a sit up.
Lie flat on your back with your legs out straight in front of you and your arms up above your shoulders on the ground. Lift one leg up toward the ceiling squeezing your glute. Press your low back into the ground and engage your abs as you lift your leg up. Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg, rotating toward that raised leg. Then lower the raised leg as you lift the other leg up toward the ceiling and crunch up to reach up toward that opposite foot. Keep alternating sides.
bear crawl shoulder taps.
Start in a plank position with the hands shoulder-width apart and your knees positioned directly underneath your hips, hovering over the floor. Maintain this position and lift your right hand off the floor and tap your left shoulder, and return to the starting position. Repeat with your left hand and perform the specified number of reps.
challenger:
commandos until failure.
modification: drop to knees.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position.
tricep dips until failure.
modification: position feet closer to bench with ankles directly below your knees.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.