Shred upper body and abdominal muscles

Equipment: weights (water bottles, household items, dumbbells), optional elevated surface

Format: Perform each action in accordance with the prescribed time and repeat, and repeat the food for 3 rounds.

Super Group 1

Action 1: Slow Burpees with high knees (1:00)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
• Tighten your core, perform push-ups by lowering yourself to the ground (keep your latissimus dorsi tight and your shoulders away from your ears), then press yourself back on a high plank.
• Jump your feet back to the outside of your hands, place your weight on your heels, and use your power to stand or jump to stand.
• After standing, bring your knees closer to your chest, step back one at a time, and then repeat the Poppy jump back and forth to the high knee complex.
• MOD: Perform this movement with your hands on a slanted surface, such as a chair, sofa, or footstool. You can also completely eliminate the impact by stepping back and forth instead of jumping, and squatting instead of jumping.

Action 2: Stretching the triceps on the top of the head (8-12)

• Begin to stand or kneel, use your hands to lift a heavy object above your head, and let your arms straighten over your head.
• Slowly lower the weight behind your head by bending your elbows, being careful not to overspread your elbows.
• Once your forearms move to a position parallel to the floor, restore the weight to the starting position.
• During the entire exercise, your upper arms should remain in place to prevent your elbows from moving too far forward or backward.

Action 3: Bend over and fly (8-12)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• The waist hinges forward at 45 degrees and joins between your shoulders so that they don’t bend forward, let your dumbbells hang under your chest and keep your eyes neutral.
• Lift your arms to one side, keeping your elbows slightly bent, and squeeze your shoulder blades together.
• Go back to the center and row by pulling the weight to your sides while keeping your elbows close to your body and squeeze your back muscles.
• Go back to the center and repeat.

Terminator: 5 negative row to 5 push-ups x2

• The waist hinges forward at 45 degrees and joins between your shoulders so that they don’t bend forward, let your dumbbells hang under your chest and keep your eyes neutral.
• Pull the weight to your sides while keeping your elbows close to your body and squeeze your back muscles. Keep the weight in your rowing position and let the weight slowly lower your arms.
• After 5 repetitions, bend your knees to lower the weight and perform 5 push-ups, focusing on tightening the latissimus dorsi and repeat

Super Group 2

Action 1: Squat thrust to knee drive (0:45)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
• Jump or put your feet back into your hands, then return to a standing position, put your weight on your heels, and use your motivation to make you jump up.
• After standing, put your left knee up and across your body, while pressing your elbow down to contract in the middle. Repeat with the other side, and then repeat the entire sequence.
• MOD: Perform this movement with your hands on a slanted surface, such as a chair, sofa, or footstool. You can also completely eliminate the impact by stepping back and forth instead of jumping, and squatting instead of jumping.

Step 2: The superwoman raises the trap activator (0:45)

• Lie on your back with your arms and legs extended.
• Use your lower back and buttocks to lift your legs and arms off the mat together.
• When you lift your body from the mat, pull your elbows back toward your chest cavity, paying attention to the squeeze between your shoulder blades.
• Re-extend your arms and return your arms and legs to the starting position.
• MOD: First isolate only the upper body and put your legs on the mat to maintain stability. Perform several isolated lifts of the upper body. Then perform a few isolated lower body lifts. Perform upper and lower body lifts separately until you feel comfortable putting them together.

Action 3: Curl pressing (8-12)

• Begin to stand, tighten the core, straighten your chest, roll your shoulders back, and hold heavy objects (palms facing each other).
• Keep your shoulders pulled back, bend the weight onto your shoulders, and then press directly on the top of your head, keeping your palms facing each other.
• Slowly put the weight back on the chest and twist the curl in a controlled manner.

Terminator:

Maximum push-ups (modify as needed)

• Do as many push-ups as possible from a challenging position so you can stay in good shape.
• Once you can no longer maintain good condition or perform better, move to a more modified position and do as many actions as possible from that position.