Upper Body Sculpt #3
This workout focuses mainly on upper body movements, so choose weights that will challenge you.
Start light for the first set and increase each set as you are able.
Print out the workout and write down how much weight you are lifting for each set. That way you'll have a nice record/reference point for future workouts.
If you are able, really push yourself on the 1-Minute Cardio sessions. It's only a minute. You can do anything for a minute, right? Push yourself out of your comfort zone and get your heart rate up (unless your doctor specifically told you not to). This is where a buddy comes in handy. Or if you are solo, watch the timer and try to increase your intensity every 10-15 seconds. You can do it! I know you can!
Dumbbells or Resistance Bands
Beginners: 1-2 sets of 8-10 reps
Intermediate: 2-3 sets of 10-12 reps
Advanced: 4 sets of 15 reps
Warm-up: 10 Minute Abs Routine
45 sec Alternate Toe Touch; Rest 15 sec
45 sec Mountain Climber Holds; Rest 15 sec
45 sec Lateral Scissors; Rest 15 sec
Repeat sequence 2 more times!
1 min Plank Rockers
Set 1: Perform 1-4 times with no break
8-15 Chest Fly
8-15 Decline Push-up
8-15 Reverse Fly
1-Minute Cardio Interval: Mountain Climbers
Set 2: Perform 1-4 times with no break
8-15 Clean and Press
8-15 Front Shoulder Raise w/ Curtsy Squat
8-15 Bench Tricep Dips
1-Minute Cardio Interval: Butt Kicks
Set 3: Perform 1-4 times with no break
8-15 Half Bicep Curl
8-15 Arnold Curl
8-15 Lateral Shoulder Raise w/ Reverse Lunge
1-Minute Cardio Interval: Burpees
Bonus Giant Set: Perform 1 set of each exercise, omitting the cardio intervals