Upper Body Blast!

Here’s a super quick (30 minute!) upper body workout! You may not be dripping in sweat but you will definitely feel your muscles burn during this one…

Warm up:

- 5 minutes of dynamic movement (ex: jumping jacks, push ups, squats, lunges, etc…)

Superset* 1, complete 3 rounds:

- Lateral raises x 10

- Single arm front raises x 10 each (opposite arm is held straight ahead while working arm moves)

Superset 2, complete 3 rounds on an incline bench or in a hip bridge:

- Chest fly x 10

- Chest press x 10

Triset*, complete 3 rounds:

- Power push up x 10

- Tricep dips x 10

- Bicep curls x 10

Optional Cardio:

- 20 minute run at a racing pace

- 10 x 100 yard repeats*: 20 seconds down, 40 seconds back continuously

*Workout notes:

- Supersets are meant to be moved from one exercise into the next without resting between the two exercises. Feel free to take a brief break between sets.

- Trisets work similarly to supersets but just have 3 exercises as opposed to 2.

- 100 yard repeats are easiest to track on a field or straight flat surface. Sprint 100 yards in 20 seconds or less, then return back to the starting spot in 40 seconds (or the time remaining in the minute—the sooner you get down the field, the more time you have on the recovery run). This sprint series should take a total of 10 minutes as each 100 yard sprint begins at the start of the minute.

Have fun and let me know what you think :)