April 20, 2016

Upper Body 250 Blast


In this workout, we focus mainly on upper body exercises.  Because of the high amount of sets you will also see an increase in your heart rate, making this cardiovascular as well.  If you’re looking to get the most out of this workout, I’d recommend taking as little rest as possible.  Push yourself to get through as many rounds as you can, with little rest in between!

Mixing up your workouts is essential to getting lasting results.  When working with my training clients, I like to use a combination of strength, cardio, and interval training.  The Upper Body 250 Blast is an example of something I’d use in a session and would pair with some interval cardio training to get a full-body pump.

Upper Body 250 Blast

10 Dips

10 Push-Ups

10 DB Shoulder Presses

10 DB Bicep Curls

10/side Rotating Planks


Dips: With your hands shoulder-width apart and fingers facing towards your back, use a bench to hold your body weight right at your waist.  Your feet will be in front of you on the ground, slightly bent to support your body.  Slowly lower your body until your shoulder joints are below your elbows and push back up until your elbows are nearly straight.  Repeat for a full 10 repetitions.

Push-up: Start in a high plank position with your hands directly under your shoulders.  Lower your body, making sure to keep your back flat and a neutral neck.  Push back up to high plank.  A modification for this is to lower your knees to the floor instead of being on your toes.  Repeat for a full 10 repetitions.

Dumbbell (DB) Shoulder Press: Hold a dumbbell in each hand and begin with your arms at 90 degrees, palms facing forward.  Press dumbbells straight up until arms are nearly straight.  Come back down to 90 degrees and repeat for a full 10 repetitions.

Dumbbell (DB) Bicep Curls: Stand up straight with a dumbbell in each hand and palms facing forward at your sides.  Keeping your arms stationary, curl the weights up towards your shoulder and slowly lower.  Repeat for a full 10 repetitions.

Rotating Planks: Start in a high plank position.  Rotate your hips, shoulders and feet while raising one arm towards the ceiling.  Rotate back to the starting position and repeat on the other side.  Do this motion on both sides for 10 repetitions each.

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