30 Minute Upper Body Smash

Equipment: Counterweight, optional elevated surface
Format: Time/reps to complete each set of 3 rounds.

Group 1:

Triceps Pushups (0:30-0:45)

• Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
• Bend your arms, bringing your elbows closer to your ribcage to activate the triceps, then lower yourself onto the mat in a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Repeat the assigned time.
• MOD: Perform this move in an elevated position with your knees on a mat, or with your hands on an elevated surface such as a couch/footstool/bench.

Triceps Kickbacks (8-12)

• Stand with your core braced, chest out, shoulders back and down (like leaning against a wall), and hold a weight in both hands.
• The hips hinge forward at a 45-degree angle to the body, the back is flat, and articulate between the shoulders so they don’t bow forward. Let your dumbbells hang under your chest, keeping your head and neck in a neutral position.
• Pull your elbows up and back next to your ribcage, and perform a triceps counter by straightening your arms to kick back and contracting your triceps.
• Bring your elbows next to your ribcage as you bend your arms, and repeat the rebound from the hinged position for a maximum number of reps.

Group 2:

Swimmers (0:30-0:45)

• Lie on your stomach with your arms and legs straight, reaching toward the wall in front of you and behind you.
• Using your supporting core, lift your right arm and left leg simultaneously, then repeat back and forth alternating your left arm and right leg.
• Keep your lower back slightly tucked in and keep your gaze neutral while “swimming” so your neck doesn’t tense or hyperextend.
• Repeat the assigned time.
• MOD: Place fingertips on the floor to support the raised upper body and isolate moving only the legs.

Bend rowing (8-12)

• Stand with your core braced, chest out, shoulders back and down (like leaning against a wall), and hold a weight in both hands.
• The hips hinge forward, at a 45-degree angle to the body, and engage between the shoulders so they don’t bow forward. Let your dumbbells hang under your chest, keeping your head and neck in a neutral position.
• Pull your elbows up and back next to your ribcage, squeezing your back muscles.
• Slowly lower the weight to a hanging position just below the chest.
• Repeat for your maximum reps.

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Group 3:

Push slide (0:30-0:45)

• From Downward Dog, with core braced, press evenly through your palms, moving your hips up and back, knees slightly bent, and your heels toward the mat.
• Keeping your hips moving up and back, bend your knees until they hover over the mat, with your arms next to your ears.
• Straighten your legs and shift your weight until you’re in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
• Bend your arms and lower yourself to the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
• Press yourself back into a high plank, moving your hips up and back while letting your knees hover over the mat.
• Switch to a high plank for push-ups.
• Continue to repeat this sequence for the allotted time.
• MOD: Put your knees on the mat for push-ups,

Overhead Press (8-12)

• Brace your core from a standing or seated position, hold a weight in each hand, and bend your arms into a 90-degree goalpost position with shoulders back and down (as if they were leaning against a wall) and palms facing away from you .
• Keeping your core braced, lift the weights directly overhead to keep your shoulders from shrugging toward your ears.
• Lower the weight to the starting position under control.
• Repeat for your maximum reps.

Group 4:

Squat Thrust (0:30-0:45)

• Begin standing on top of your mat with your core braced and chest straight.
• Bend your knees, place your hands on the mat, and jump your feet back into a high plank position with your shoulders stacked over your wrists, core braced, back straight, and eyes neutral (don’t look up or down).
• Jump your feet onto your hands and return to standing through your heels, using your momentum to instantly give you the power to jump.
• This sequence is repeated for the allotted time.
• MOD: Use your hands to perform this motion on a sloping surface, such as a chair, sofa, or footstool. You can lower the impact force by squatting instead of jumping.

45 degree curls (8-12)

• Begin standing with your hands and palms facing away from your weights.
• Using the supporting core and shoulders front to back (as if they were leaning against a wall), rotate the forearms outward about 45 degrees and bend the elbows to curl the weight to shoulder height.
• With control, lower the weight to the starting position. Note that your elbows remain pinned to your ribcage during the curl.
• Repeat for your maximum rep range.