Upper Body Strength Shred

Equipment: Elevated Surface, Weighted Objects (water bottles, gallon jugs, dumbbells)
Format: Perform each move for 0:40, resting for 0:20 seconds and repeat each move for 3 rounds. 

Superset 1

Move 1: 3 Point Row

• Begin standing with a weighted object in one hand.
• With a surface in front of you, take one leg back into a lunge position and place your opposite hand on the surface in front of you.
• Hinge at the hips to a 90 degree position with your core engaged, gaze neutral and weight hanging beneath your chest.
• Roll your shoulder blades down and back so you’re not rounding forward and then pull the weight up to your side while keeping your elbow close to the body and squeezing your back muscles.
• Slowly lower the weight down again to the starting position and repeat on the other side.

Move 2: Tricep Press Ups

• Begin lying on your stomach with your hands placed right next to your chest and your elbows tight to your body. 
• Ensure your shoulder blades are pulled down so your shoulders are away from your ears. 
• Keeping your hips on the ground, press yourself up until your arms are a little past 90 degrees, making sure you’re not locking out your elbows. 
• Slowly lower yourself back down, almost to the ground and then press back up. Try not to let yourself relax at the bottom but rather keep tension on your triceps the entire time. 

Move 3: Chest Fly to Pullover

• Begin lying on your back on the ground and holding your weights straight over your chest with your arms extended and palms facing each other while bracing your core, and engaging your glutes.
• With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest. 
• Bring your arms back together over your chest and repeat.

Superset 2 

Move 1: 2 Way Curl

• Holding your weighted objects in hand, turn your palms out to face in front of you and pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a bicep curl with both arms by curling the weights up to your shoulder while contracting your bicep (ending palms facing you).
• Reverse the movement to return to the starting position, externally rotate your arms, keeping your elbows by your sides to perform a wide bicep curl. 
• Return to center and repeat a regular and wide curl back to back.

Move 2: Overhead Press

• Begin standing with one weight in each hand with your arms up in a goal post position, arms at 90 degrees.
• Keeping your shoulders pulled back and down and your core engaged, drive the weights straight up overhead. 
• Slowly bring them back to your starting position and repeat.

Move 3: Reverse Fly

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
• Return to center and one at a time, lift each arm for a single side reverse fly. 

Finisher

Pick 2 movements from above and perform back to back for 0:45 each.

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3. Lewis, Leslie H. et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.” Journal of Applied Physiology. December 2012. Web. https://pubmed.ncbi.nlm.nih.gov/23019316/