This upper body workout consists of 2 circuits. The exercises are sequenced in such a manner to incorporate strength training with bursts of cardiovascular moves. This helps elevate your heart rate, improving fitness levels and boosting fat burning potential.
Missed any of the weeks? get them here: Week 1 | Week 3
Upper Body Circuit #4
- Perform all the exercises of circuit one before going onto circuit two.
- Each exercise must be performed back to back with no rest in between until one full circuit is complete. That is one set of the circuit
- Rest briefly (up to 1 minute) between sets. Rest for 2 minutes between circuits
- Expand the exercise listed below for more tips or move explanations
The Workout: Upper Body Circuit #4
[highlight]Circuit 1: Perform 4 sets[/highlight]
[toggle title=”Dumbbell pullover x 12 reps” state=”close”]Lie on your back on a flat bench. Hold a dumbbell above your chest with your elbows slightly bent. Place your feet firmly on the floor or on an elevated surface. Slowly lower the dumbbell back so as to stretch your arms back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind your head and will drop down below the bench. This will allow you to get a good stretch. Slowly return the dumbbell to the start position, focusing on keeping your elbows slightly bent at all times.[/toggle]
[toggle title=”Push-ups onto a bench x 15 reps” state=”close”]Hands on the bench in push-up position[/toggle]
[toggle title=”Jump rope x 30 seconds” state=”close”]Tuck jumps and jumping jacks are great alternatives[/toggle]
[toggle title=”Tricep dips off of bench x 15 reps” state=”close”]Sit on a bench with hands next to your thighs.Balance on your arms while slowly moving your bum in front of the step with your legs slightly bent. Bend your elbows and slowly lower your body, keeping your shoulders away from your ears your elbows parallel to one another. Lower yourself till about 90 degrees. Push back up to the starting position. If you have any wrist or shoulder problems, be wary of performing this exercise.[/toggle]
[toggle title=”Plank up/downs x 30 seconds” state=”close”]Start in a plank position on your forearms with your core tight. Lift your body off the floor by straightening one arm followed by the other, then return back to your forearms. Repeat this up and down progression for 30 seconds. There is no point in rushing this movement – perform it in a slow and controlled manner.[/toggle]
Rest briefly (up to 1 minute) between sets. Rest for 2 minutes between circuits
[highlight]Circuit 2: Perform 4 sets[/highlight]
[toggle title=”Plank punches with dumbbells x 12 reps per arm” state=”close”]Plank position with light dumbbells, then extend arm out in front in punch motion, alternating arms. Maintain plank position entire time. If elevated plank position is too difficult, drop to knees to finish the set x 12 reps per arm[/toggle]
[toggle title=”Reverse grip pulldown x 12 reps” state=”close”]If no cable machine is available or you are doing this workout at home, you can do this with an exercise resistance band[/toggle]
[toggle title=”Mountain climbers x 30 seconds” state=”close”]In a push-up position bring one knee up to your chest, then plant your foot back down. Alternate legs with each rep.[/toggle]
[toggle title=”Dumbbell lateral raises and front raise combo x 12 reps” state=”close”]1 lateral raise + 1 front raise = 1 full rep. Stand upright with your feet about shoulder width apart and knees slightly bent. Hold a dumbbell in each hand at the sides or in front of you. Keep your abdominal muscles tight and core contracted. Raise both arms upward together while keeping the elbows slightly bent and wrists inline with your forearms. Raise the weights till shoulder level. Slowly lower to the starting position at the sides. Then raise the weight upward to your front, not higher than shoulder level.[/toggle]
