Upper Body and Abs Workout
Duration: 35-45 Minutes
Equipment needed
Bodyweight; optional Dumbbells, Kettlebells, or use whatever you have at home - gallon jugs, bands, etc.
Upper Body & Abs Circuit
Feel the burn with this intense upper body workout from Former NFL player turned yoga instructor and former NOW Ambassador DJ Townsel.
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Warm Up (3 Sets)
- 15 Lateral Arm Raises
- 15 Overhead Raise
- 15 Chest Flys
Upper Body Circuit 1 (5 Sets)
- Planking Shoulder Raises - 20 each arm
- Super set with 40 Shoulder Taps
Active Cardio Break
- Front Jabs – 1 Minute
Upper Body Circuit 2 (5 Sets)
- Dive Bomber Push-Ups - 6-10 (Downward Dog to a High Plank to an Upward Dog and then back to Downward Dog again = 1)
- Super Set with Chaturanga Hold (until failure)
Active Cardio Break
- Hooks – 1 Minute
Upper Body Circuit 3 (5 Sets)
- Squatted Back Rows 15 reps
Active Cardio Break
- Fast Uppercuts – 1 Minute
Upper Body Boxing Circuit (3 Sets)
- 30 seconds - Front Jabs
- 30 seconds - Hooks
- 30 seconds - Uppercuts
- 30 seconds - Push-Ups
Ab Circuit
- 30 seconds - Sit Ups
- 30 seconds - Heel Touches (lay on back, knees bent, feet on floor; reach side-to-side to touch heel)
- 30 seconds - Plank Cross-unders (while in high plank, bring opposite knee to opposite elbow)
- 30 seconds - Bicycles
- 30 seconds - Spider-Man Planks (while in low plank, bring knee to touch elbow on same side)
- 30 seconds - Reverse Crunches
- 30 seconds - Low Plank Hold
