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The workout: Upper Body Circuit #5

[highlight]Circuit  1: Perform 4 sets[/highlight]

[toggle title=”Kneeling reverse grip pulldowns x 12 reps” state=”close”]On your knees, torso completely upright, perform pulldown. If you have no cable access, you can perform this with a band.[/toggle]

[toggle title=”Plank up/downs, 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]

[toggle title=”Standing Hammer curl to shoulder press combo x12 reps” state=”close”]Stand upright, perform a hammer curl with a dumbbell in both hands. Once the weight is curled up to your chest, proceed to pressing the dumbbell overhead for the shoulder press. This is one rep.[/toggle]

[toggle title=”Plank punches with dumbbells x 20 reps” state=”close”]Get into 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. Keep your abs tight throughout the movement.[/toggle]

[toggle title=”Jump rope 30 seconds” state=”close”]High knees or tuck jumps as alternatives.[/toggle]

[highlight]Circuit  2: Perform 4 sets[/highlight]

[toggle title=”Standing lateral front raises x 12 reps” state=”close”]Alternate your arms as you raise the weight towards your front[/toggle]

[toggle title=”Bent over underhand grip dumbbell row x 12 reps” state=”close”]Bend forward keeping a slight bend in your knees. Hold a dumbbell in each hand with an underhand grip. Pull your elbows back to row the weight upwards towards your torso.[/toggle]

[toggle title=”Incline Push-ups on to bench to failure, at least 15″ state=”close”]Perform the incline push-ups to failure – doing at least 15.[/toggle]

[toggle title=”Overhead tricep extensions x12 reps” state=”close”]Stand upright, holding a dumbbell overhead with both hands under the inner plate using a diamond-shaped grip. With your elbows overhead, lower your forearms behind your upper arms by flexing your elbows. Flex your wrists at the bottom of the movement to stop the dumbbell from hitting the back of your neck. Raise the dumbbell back up by extending your elbows while hyperextending your wrists.[/toggle]

[toggle title=”Overhead medicine ball slams x 15 reps” state=”close”]Stand upright holding a medium-weight medicine ball in both hands. Lift the medicine ball overhead and then slam the ball into the ground as hard as you can. Try to use your whole body in the movement. Catch the ball and repeat.[/toggle]