Grab your dumbbells and a very light mini band for this 30 minute full upper body strength workout. Today's focus is the entire upper body and today's format is supersets. We will perform 2 exercises at a time and perform each superset twice. The first round we will perform each exercise for 75 seconds each. We will perform this round with the mini band slightly above the wrists and maintain a 3 second eccentric throughout. During this round really focus on feeling the intended muscle group work. After the second exercise, we will have 15 seconds to recover and repeat but with a twist - For the second round, we will perform the same exercise without the mini band and at a normal tempo for only 45 seconds. This may feel like a superset "drop" set. If fatigue sets in and/or form starts to slip, feel free to rest/pause when needed. After each dropset we will get 15 seconds to recover before moving onto a new dropset.
We begin and end the workout with a band warm-up/band burnout. The format will be 5 minutes, 5 exercises, 60 seconds each with the band only. There will be a demo/upcoming exercise in the upper right hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!
Skip to 3:40 to begin workout
Total Workout time: Approx 29 minutes
Total Time with Stretching: Approx 32 minutes
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The Warmup
Band Warmup, 60 seconds each
Iso Bird Dog Out and Ins R
Iso Bird Dog Out and Ins L
Supermans
Prone Behind The Head Pull Aparts
Swimmers
30 sec Recovery
The Workout 2 Rounds per superset
75 seconds with band first round
45 seconds no band second round
Neutral Shoulder Press, Front Raise
Neutral Hip Hinge Row, Bicep Curls
Tricep Extensions, Push Ups
Pronated Row, Arnold Press
The Burnout
Band Only, 60 seconds each
Lateral Raise R
Lateral Raise L
Face Pulls
Alt X Pulls
Lateral Raise Partials
Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Neck and Shoulder: • 15 Minute Neck and Sho...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Lower Body:
45 Minute Glute/Leg Workout: • 45 Minute Glute Focuse...
30 Minute Glute and Leg: • 30 Minute Lower Body W...
Cardio
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe