Posts Tagged ‘UPPER BODY’

Push-Press & Pull Ups

10 Push-presses


10 Rounds

Can’t do a pull up? Here’s a video on ways to modify pull-ups to get the most out of this workout! 🙂



Steve takes you through these 5 exercises for Week 5, Day 2 of the Total Lean Challenge, showing modifications to make each exercise harder or easier. Check it out! More to come!!

  • Push Ups
  • Dips
  • Lateral Raises
  • Dumbbell Pullover
  • Elbow to Hand Planks


Learn more about the Total Lean Challenge.

This workout was created for the folks at Designer Whey and is perfect when you are pushed for time. It’s simple, it’s fast and it’s effective!

Do 10 sets of 10 reps with 10 seconds of rest, with little rest in between each exercise to increase calorie burn.

  • 10 sets x 10 reps bicep curls
  • 10 sets x 10 reps push ups
  • 10 sets x 10 reps tricep extensions

5-N-10 Upper Body Workout

Posted: March 6, 2012 by Bonnie Pfiester in Conditioning, Upper Body
Tags: , , , , , , ,
3 Circuits, 5 Rounds for Time. 

GOAL: Complete the following in 10 minutes, 7 minutes for rock stars

Push-press (HEAVY > guys: 95lbs girls: 55lbs)
10 Dumbbell Lateral Raise (LIGHT > guys: 15lbs girls: 5lbs)

5 Times

10 Mountain Climber
5 Times

Pull-up (girls can do 3 pull-ups, or assist with band)
10 Dumbbell Biceps Curl (MEDIUM > guys: 55lbs girls: 35lbs)
5 Times

REST 3-5minutes and repeat entire workout for time again. Total workout should take around 20 minutes or less, depending on your fitness level.

NOTE: If you are faster, you may need to go heavier with your weight. 


7-Minute Jog or Elliptical or BCx Warm-Up

UPPER BODY CIRCUIT(2x thru, first time 1min 30sec, second time 1 min) 

pull ups or pull downs
flat belly lat row, superman position (face down) on a bench, similar to bent over row
bench press
upright row
overhead 2 hand tricep ext
squat press (thrusters)

superman position (laying face down, stay in the upward position) with 2.5lb plate, or small dumbbell, in hands
    arms forward V hold for 30 sec, then 20 pusles
    rest 15 sec
    arms out to side hold for 30 sec, then bend elbows bring hands to head and back out (under arrest) 20 pulses
    rest 15 sec
    arms back palms up hold for 30 sec, straight arm tricep ext 20 pulses
    (all of these done with only thing touching floor is the belly)
inchworm 40 ft (bend over, placing hands on the ground, walk hands out to plank,  hop feet forward & repeat)
alligator pushup walk 20ft

(Approx 15-20min)
7 Sumo High Pull
7 box jump
7 push press
7 double unders (jump rope passes 2x under for 1 jump or do singles and multiply by 7….so 49 jump rope)
7 clean and press
7 squat thrust
7 pushups

(women 25-35#, Men 30-50#)

Workout by BCx Trainer at Max Fitness: BANJO

Warm up: (white 8lb body bar)
Jack press 15 (4ct)
10/10 lunge press
(alternating lunge & shoulder press)
15 squat press
(full squat & shoulder press)
15 jack press (4ct)
Jack Presses are a jumping jack with a shoulder press 
4ct jax = 30 single count jax
5 reg
ular pushups// football 
stomps (5-seconds)
5 triangle pushups//football stomps (5-seconds)
5 wide pushups//football stomps (5-seconds)
5/5 alligator pushups//football stomps (5-seconds)
5 4-count pushups//football stomps (5-seconds)
5 football stomps  (more…)