Session 15 of 24
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Day 17 – Upper Body

KaLinda May 11, 2022

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 17 Demonstration Video - Upper Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Inchworm – 15 Reps

Quadruple Weighted Jumping Jacks – 60 Seconds (Gym = 60 Seconds on Elliptical)

Bent Over Row into Tricep Kickback – 15 Reps

Mountain Climbers – 60 Seconds

Circuit 2

Push Ups – 15 Reps

Running Man – 60 Seconds (Gym = 60 Seconds on Elliptical)

Bench Dip – 20 Reps

Clap Crunch – 60 Seconds (Gym = 60 Seconds on Elliptical)

Circuit 3

Bent Over Rows – 20 Reps

Fake Jump Rope – 60 Seconds (Gym = 60 Seconds on Elliptical)

Shoulder Get Up – 10 Reps per side

Running Man – 60 Seconds (Gym = 60 Seconds on Elliptical)

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.