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The workout: Upper Body Circuit #7

What you’ll need: A jump rope, resistance band, weights (can modify if no machine access)

Warm-up: Pull-ups on assisted machine (aim for 20), if no assisted machine is available then please do a warmup set with lighter weight on the first exercise, then a downward dog stretch for 20-30 seconds, then start the full workout.

[highlight]Circuit 1: Perform 3-4 sets[/highlight]

[toggle title=”One arm lat pull down with cables x12 reps/side” state=”close”]You can do this with a resistance band in case you have no cable access[/toggle]

[toggle title=”Overhead medicine ball slams x 20 reps” state=”close”]Keep your core tight throughout the move.[/toggle]

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

[toggle title=”Lateral shoulder raises, 12 reps per side” state=”close”]Lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Perform these one are at a time, alternating arms during your set. [/toggle]

[toggle title=”Spider-man push-up to a jump squat or a tuck jump x 12 reps” state=”close”]If you cannot perform 12 full regular pushups, please perform the others on your knees and then jump up to starting position for the jump squat or the tuck jump.[/toggle]

[highlight]Circuit 2: Perform 3-4 sets[/highlight]

[toggle title=”Seated military press with dumbbells x 12 reps” state=”close”]Grasp the dumbbells with overhand grip. Press the weight upward until arms are extended overhead.[/toggle]

[toggle title=”Dumbbell pullover, 12 reps” state=”close”]Lie perpendicular on a bench with your shoulders placed on the bench and your hips below the bench, legs bent with feet firmly on the floor. Your head needs be off the bench as well. Grasp a dumbbell with both hands and hold it straight over your chest at arms length. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.[/toggle]

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

[toggle title=”Single arm bent over rear delt row with dumbbells x 12 reps/side” state=”close”]With the knees slightly bent, flex at the hip to lean forward.  Allow your arm to hang perpendicular to the floor, with the wrist pronated and the elbow pointed to your side. Perform the move by rowing the dumbbell towards your torso. Continue the row until the elbow is inside of 90 degrees, contracting your shoulders as you pause at the top. Repeat with the other arm[/toggle]

[toggle title=”Mountain climbers, 30 seconds” state=”close”]In a push-up position keep your arms straight and the balls of your feet on the floor. Get your balance, then bring your left knee up to your chest, then plant your foot back down. Switch up the position by returning your left leg to the starting position and bring your right knee in towards your chest. Keep alternating your legs with each rep. Keep a fast pace[/toggle]

Never compromise your form on these movements, rather lower the weight you’re using to complete the required numbers of repetitions.