Upper Body Workouts

Upper Body Workouts

Get your pump on!

“Tens” of Fun!
Push/Pull Edition

*Perform 10 reps of each exercise before moving to the next one. If the exercise is one-sided, complete 10 reps on EACH side. Repeat the circuit for 10 minutes, resting as little as possible between rounds and exercises. Work hard, but be safe! If you need to rest, do it!

Warm-up

*Perform each warm-up exercise for 30 seconds before moving on to the next.
Squat Mobility Drill
Hip walkout (30 seconds each side)
Spider Man Plank and Reach (30 seconds each side)
Table Top Plank
High Knees

AMRAP (Pull) 8 minutes x 10 reps of everything

Dumbbell Biceps Curls
Dumbbell Bent-over Flyes
Single Arm Dumbbell row

AMRAP (Push) 8 minutes x 10 reps of everything

Dumbbell Rotational Push Press
Tricep Dips
Dumbbell Floor Chest Press

AMRAP (Combo) 8 minutes x 10 reps of everything

Dumbbell Forward or Reverse Lunge with Alternating Shoulder Press
Dumbbell Plank Row
Side Plank Hip Drop

CORE FINISHER
(:45 work, :15 rest x 2 rounds)

Plank with Shoulder Tap
Dumbbell Get Up Sit Up (:45 each side)
Slider Knee Tuck
Slider Mountain Climbers

COOL DOWN

*Perform each cool down stretch for 30 seconds before moving on to the next.

Cat/Cow
Child’s Pose
Down Dog/Walk the Dog
Runner’s Lunge
Lying Hamstring Stretch
Triceps Stretch
Neck Stretch
Chest Stretch
Quad Stretch

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