Today is an upper body workout and all of the exercises will be done with your own body weight. All you’re going to need is a mat and your interval timer.
The goal is to complete 5 sets of all 5 exercises and it should take you no more than 20 minutes from start to finish, including a warm-up and stretches afterwards.
Many of you have been asking me how to warm-up. It can be as simple as running on the spot for a few minutes or running up and down the stairs if you have any.
My favorite warm-up is to jump rope for about 3 minutes. The point of the warm-up is exactly that – to make the muscles warm and supple and ready for exercise.
Beginner variations are included as always, and all of the workout details are below:
Set your Gymboss Interval Timer to 25 rounds of 2 intervals: 10 seconds of rest followed by 25 seconds of work.
There are 5 different exercises and you will do each exercise for 30 seconds. Rest for 10 seconds before performing the next exercise in the circuit.
Keep repeating the routine over and over until you have completed 25 rounds (or 5 sets).
Take a quick sip of water if you need to during your 10 second rest intervals.
Here are the exercises:
1. Close Grip Push-Up:
Having the hands close together primarily targets the triceps (the back of the arms). The chest and shoulders are also working, in addition to the core in order to keep the body neutral. If you’re really advanced, perform this exercise from a plank position with your knees off the floor. I am not yet strong enough to perform this exercise on my feet, so I’ve shown the variation from the knees.
2. V-Sit Elbow Touches:
This exercise targets the core, and more specifically the obliques (side abdominal muscles) due to the rotating motion. Make sure that your elbow touches the floor and that you’re body is at a 45 degree angle.
3. Pike Push-Up:
This exercise targets the chest and shoulders depending on the distance of your feet from your hands. The closer your feet are to your hands, the more you will work the front of the shoulders. The further away your feet are from your hands, the more you will target the chest. Try to keep your shoulders above your hands by pushing your body up onto your toes as I show in the video.
4. Banana Pose with Arm Extensions:
This exercise targets the core and is even more emphasized when you bring your arms back behind the body. Keep breathing throughout the exercise and make sure that you round out your upper body and lower your chin so that your body takes the shape of a banana. This will take away some stress from the lower back if you’re feeling some pressure.
5. Pike Jumps:
This exercise targets the posterior shoulders and the jumps add a cardio element. Make sure that you keep your shoulders above your hands at all times by pushing your body forward and onto your toes.
All 5 exercises count as 1 set. Perform 25 rounds (or 5 sets).
If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.