Wednesday, June 5, 2019
Upper Body Day
THIS WEEK’S PROTOCOL
Timed Intervals:
45 sec on, 15 sec off x 5 Rounds
(Basically… about 5 min per exercise)
For today…
SUPERSETS. Just let the timer do all the thinking for you and focus on your mind to muscle connection to get the most out of your workout. If you love counting your reps, then count them and see if you can get the same number or beat your original number each round! You’ll be moving back and forth between two exercises, doing each move for 45 sec work 15 sec rest for 5 rounds. Rest as long as needed between rounds.
Protocol: Perform each move in the superset for
45 seconds work,
15 seconds rest
x 5 Rounds.
i.e. 45 sec pushups, 15 sec rest. 45 sec squats, 15 sec rest, 45 sec pushups, 15 sec rest, 45 sec squats, …. etc.
Breakdown:
Superset 1:
Banded Plank Walk + Pushup
DB squat curl press jack
Superset 2:
Alt High Bicep Curl in front and side of body
DB Chest Press + Leg Kick Out
Superset 3:
Serve the Platter + Bent Arm Lateral Raise
Burpees
SUPERSET 1:
Banded Plank Walk + Pushup
Tips:
Light band around wrists to start.
Elbows angled back at 45 degrees for the pushups.
Back perfectly flat the entire time.
Feet wide for stability.
Regression: Drop to knees for pushup or get rid of band.
Challenge: Heavier band.
2. DB squat curl press jack
Tips:
Light DB’s to start.
Keep neutral hand position the entire time (palms facing in towards your body).
Abs braced the entire time.
Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.
Challenge: Heavier DB’s.
SUPERSET 2:
Alt High Bicep Curl in front and side of body
Tips:
Choose light DB’s.
Keep elbows in line with shoulders at all times.
Alternate between these two variations of curls, keeping slight bend in the knees and abs braced.
Regression: Lighter DB’s.
Challenge: Heavier DB’s.
2. DB Chest Press + Leg Kick Out
Tips:
Use Heavy DB’s if you can.
Keep low back pressed into the mat.
Knees come in simultaneously as you press the weights up, and you kick your legs out in front as you lower the weights.
Palms face in at 45 degrees.
Pull shoulders down and back.
Regression: Plant feet on the floor or lighter DB’s.
Challenge: Straight leg lifts.
SUPERSET 3:
Serve the Platter + Bent Arm Lateral Raise
Tips:
Choose light DB’s.
With palms up, you push the weights out in front and almost completely straighten out your arms to work your pecs and shoulders.
Use your back to pull the weights back into your chest and then rotate your palms and lift your elbows up to shoulder height to work your shoulders.
Stay in control of the weights, don’t just swing them around.
Regression: Lighter weights.
Challenge: Heavier weights.
2. Burpees
Tips:
No pushup or jump in these burpees (yay!)
Simply hop out to plank, hop into a squat, and stand up.
Regression: Walk out the movement vs hopping.
Challenge: Add pushup and hop.