Upper Body Blast

 

Summary: Shred up the entire upper body in a single workout with this routine. Utilizing a unique staggered movement setup as well as muscle burnout circuits, Upper Body Blast will get you looking good and feeling even better.

Time: 23 Mins.

Intensity: 5/10

 

 

T Raise (10 Reps)

Stand tall with the arms resting at the side. Raise the arms parallel to ground to make a "T" in the frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

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Y Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make a "Y" midway between the sagittal and frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

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I Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make an "I" in the sagittal plane.

Hold for 1 count. Return to resting position in controlled manner.

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Straight High Pull (10 Reps Each)

Stand tall with the arms resting in front. Bring the elbows and hands up to eye height while keeping trunk straight and chest and chin high.

Hold for 1 count. Return to resting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Standing Pinch Row (10 Reps)

Stand in quarter squat position with the chest close to parallel with the floor. Hinge at the hips. The hands are together in the middle of the body.

Pull the hands to the sternum. Hold for 1 count. Return to resting position in controlled manner.

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T-Curl (10 Reps)

Stand tall with the arms resting at the side. Hinge arms parallel at the elbow in the frontal plane. Bring hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner

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Bent-Over Kick-Back (10 Reps)

Stand in quarter squat position, hinging at hips. The chest nears parallel to the floor in a relaxed state. The arms at the sides. The arms hinge at the elbows in sagittal plane.

Keeping the elbows in the same position the entire time, kick the hands back until arm is fully extended.

Hold for 1 count. Return to resting position in controlled manner.

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Y-Curl (10 Reps)

Stand tall with the arms resting at the side. Hinge the arms parallel at the elbow midway between sagittal and frontal. Bring the hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner.

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Delt Row (10 Reps)

Stand with trunk parallel to the floor with arms resting at the sides. Hinge at the hips. Pull hands up in front to the eyes. The elbows will follow the hands up.

Hold for 1 count. Return to resting position in controlled manner. 

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I-Curl (10 Reps)

Stand tall with the arms resting at side. Hinge the arms parallel at the elbow in the sagittal plane. Bring hands up to shoulders.

Hold for 1 count. Return to resting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Diamond Pushup (5 Reps)

In all-4-up position on hands and feet. Form a straight line from head to heel. The band crosses in back and extends over the back. Hands make a diamond.

Allow the band to force the body down. Keep the elbows touching the sides the entire movement.

Hold for 1 count at bottom of the movement. Return to resting position in controlled manner.

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Normal Pushup (5 Reps)

In all-4-up position on forearms and feet. Form a straight line from head to heel. The band crosses in back and extends over the back. Hands at shoulder width.

Allow the band to force the body down. Keep the elbows touching the sides the entire movement.

Hold for 1 count at bottom of the movement. Return to resting position in controlled manner.

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Wide Pushup (5 Reps)

In all-4-up position on forearms and feet. Form a straight line from head to feet. The band crosses in back and extends over the back. Hands at shoulder width +1.

Allow the band to force the body down. Keep the elbows touching the sides the entire movement.

Hold for 1 count at bottom of the movement. Return to resting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Crab Walk (5 Reps Each)

Start in a backwards bridge position with the hands and the feet on the floor. Arch your back up as far as you can making sure your glutes are tight. Ensure the arms and lower legs start perpendicular to the floor.

Begin to step backwards one hand after the other. As you walk don’t let sure butt slump down.

Lift and bring the RIGHT FOOT backward about 18 inches, place the foot on the floor. 

Lift and bring the LEFT HAND backward about 18 inches, place the hand on the floor. 

Lift and bring the LEFT FOOT backward about 18 inches, place the foot on the floor. 

Lift and bring the RIGHT HAND backward about 18 inches, place the hand on the floor. 

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Tricep Dip (10 Reps)

In all-4-back bridge position on hands and feet. The band crosses on top of body/hips with the end of band attaching to the opposite side hand.

The glutes are squeezed and in-line with shoulders and knees at start. Bend the elbows while keeping the knee angle consistent and drop the body to the floor.

Hold for 1 count. Return to resting position in controlled manner.

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Bear Crawl (5 Reps Each)

Start in all four down position. Activate the core and squeeze the glutes. The body should form a straight line from the shoulders to the glutes. The knees are hovering above the ground with the legs in a bent, active position. Keep the upper back in a straight line from shoulder to shoulder.

Lift and bring the RIGHT HAND forward about 18 inches, place the hand on the floor.

Lift and bring the LEFT FOOT forward about 18 inches, place the foot on the floor.

Lift and bring the LEFT HAND forward about 18 inches, place the hand on the floor.

Lift and bring the RIGHT FOOT forward about 18 inches, place the foot on the floor.

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REST: 30-60 Seconds

REPEAT