Upper Body Burn Elimination Round

Equipment: Weights (water bottle, dumbbells, etc.)
Format: In round 1, moves 1-9 are performed every 0:30 | Round 2, moves 1-7 are performed at 0:40 | Round 3, moves 1-5 are performed every 0:50 | Round 4 Round, 1:00 moves 1-3. Rest 15 seconds between each movement.

1- Crouch Press

• Begin standing with your feet about hip-distance apart and your shoulders back and down (as if they were leaning against a wall) while placing weights on your shoulders
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Push back with the power of your glutes, then raise your arms above your head. Your weighted objects can face forward or face each other. Put them back on your shoulders and repeat the squat.
• Repeat the assigned time.
• MOD: Use a raised surface like a sofa, chair, footrest, or bench to check your squat form and make sure you’re using the right muscles. Consider practicing this move without any heavy weights to start with, but instead press soft fists overhead.

2- Whole body rolled up

• Start by lying on the mat with your arms and legs straight.
• Use core strength to lift your arms and torso off the mat, maintaining core support as you fold your legs to reach your toes.
• With control, in reverse motion, consider articulating and unfolding the spine back onto the mat until you get back to the starting position.
• Repeat the assigned time.
• MOD: The knee is slightly bent rather than fully extended.

3- Bend over row

• Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), weights in both hands.
• The hips hinge forward at a 45-degree angle to the body and join between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep 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 your chest.
• Repeat the assigned time.

4- Push-ups

• Start with a high plank, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
• Bend your arms and lower yourself onto the mat to do push-ups while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Repeat the assigned time.
• MOD: Put your knees on the mat, or your hands on a high surface, like a sofa/footstool/bench, and do this in a high position.

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5- Upright row to bicep curl

• Stand with your core supported, chest up, shoulders back and down (as if they were against a wall), weights in both hands, palms facing the front of your body.
• Keeping the weight close to the body, lead the elbows up and back, engage between the shoulders, and pull the weight to the chin.
• Control the weight back to the starting position.
• Rotate your arms so that your palms are facing forward at your thighs.
• With your supported core and shoulders back and down (as if they were leaning against a wall), bend your elbows to curl the weight to shoulder height.
• With control, lower the weight to the starting position.
• Repeat the sequence for the allotted time.

6- Triceps Drop

• Sit on the edge of an elevated surface (such as a chair, ottoman, sofa, or bench) with your hands next to your hips and grasp the edge of the surface with your fingers facing forward.
• Step forward with your feet until your hips are slightly above the bench—your legs can be bent or straight.
• Resting your shoulders on your wrists, rotating your elbows slightly toward each other (to engage your lats), and supporting your core, bend your elbows and lower your hips toward the floor until your upper arms and forearms form a 90-degree angle. Pause at the bottom of the action.
• Squeeze your triceps and straighten your elbows back to the starting position. Note that you are not locking your elbows on top.
• Repeat the assigned time.
• MOD: Doing the Triceps Stretch:
• Start in a kneeling position, core supported, shoulders back and down (as if they were leaning against a wall).
• Lift one weight over your head with both hands (or hold two lighter weights in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, taking care not to open your elbows too much.
• Once your forearms are parallel to the floor, return the weight to the starting position and repeat.
  Your upper arms should stay in place throughout the movement so your elbows don’t move forward or back too much.

7- Bend arm lateral raise

• Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), weights in your hands.
• Keeping your ribcage down and core engaged, lift your arms to the side, keeping your elbows slightly bent and leading with your shoulders and elbows rather than your wrists.
• Slowly lower the weights back to your sides and repeat for the allotted time.

8- Downward Dog to Knee Drive

• Start with a high plank, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
• As you get into Downward Dog, move your hips up and back, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should be reaching toward the mat (knees bent to help with tight hamstrings).
• Shift your weight forward, return to a high plank position, and use your core to push your right knee toward your right elbow.
• Put your right foot back on a high plank and return to Downward Dog.
• Repeat the sequence on the left and continue alternating sides for the allotted time.
• MOD: Perform this sequence with your hands on an elevated surface.

9- Lateral Obstacle Jump

• Put a yoga block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
• Power through your feet, blasting over the obstacles on the right (pushing you with your arms).
• Gently land with a supported core, distributing your weight evenly on each foot, while allowing your hips and knees to bend to absorb power. Your knees should line up with your toes as you prepare to jump back to the left.
• Repeat the assigned time.
• MOD: To do this low impact, squat on the other side by jumping up and over the obstacle with one foot at a time. Keeping your core supported and your chest elevated, stand across your heels. Repeat the stride and squat for the specified time.