Session 21 of 24
In Progress

Day 24 – 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 24 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 – 10 Reps

Running Man – 30 Seconds

Quadruple Weighted Jumping Jacks – 10 Reps

Running Man – 30 Seconds

Circuit 2

Push Ups – 10 Reps

Mountain Climbers – 30 Seconds

Bent Over Row into Tricep Kickback – 15 Reps

Mountain Climbers – 30 Seconds

Circuit 3

Renegade Row – 10 Reps per arm

Alternating Knee Raises – 30 Seconds

Bench Dips – 15 Reps

Alternating Knee Raises – 30 Seconds

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.