Grab a light set of dumbbells (3-5lbs) and a mat for this upper body and core barre inspired strength workout. Today's focus is strengthening the entire upper body and core! We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : )
The format will go 45 seconds full range of motion with a controlled tempo followed by 15 seconds of pulses or a new exercise, 15 seconds full range of motion normal tempo, and will end with 15 seconds of pulses or new exercise. To simplify it, when the timer is green, that means full range of motion. When the timer is yellow that means pulses or new exercise. When the timer is red, that is typically rest/stretch,
Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. This one is high volume with little recovery time, so if needed you can always lighten the resistance mid set, switch to BW only, and/or rest/pause. This one builds and burns. So meet me on your mat with and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:45 to begin workout
Workout time: Approx 45:00
Workout with stretch: Approx 49:00
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Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The Workout 45 seconds full range of motion (slow) / 15 second pulses or new exercise /15 seconds full range of motion, normal tempo / 15 seconds pulses or new exercise
Green timer= full range of motion
Yellow timer= pulses
Prone shoulder press/ pulses
Prone swimmers/Supermans
Bird dogs alt / pulse L/ pulse R
Iso bird dog neutral grip row L to tricep kickbacks / tricep pulses
Side plank reverse fly L / hold pulses
Iso bird dog neutral grip row to triceps / tricep pulses R
Side plank reverse fly R / pulses
High to low plank / shoulder taps
Push-up on knees / pulses (low$
Stretch
Single arm row neutral to pronated row L / pulse pronated
Single arm curl to tricep extensions / pulse triceps L
Single arm neutral grip row neutral to pronated/ pulse pronated R
Single arm curl to triceps / pulse triceps R
Lu raises / pulse center
Hip Hinge Y to T raises / pulses
8 way raise - pulse front - 4 way raise - pulse front
Curl to Arnold press / pulses
Neutral grip press to triceps / pulse triceps
Lateral raise with two bicep curls 8 count / hold biceps
Front raises / bus drivers
lateral raise / iso hold alternating
Pike push-ups
Mt climbers hold on 3 / atomic mt climbers
Spider-Man planks / pulse L/ pulse R
Double crunch/ pulses
X reaches / pulse L/ pulse R
Pikes/ pulses
Sprinter sit-ups/ bicycles
Additional Add-Ons to Compliment this Workout:
Cardio
30 Minute Power Cardio: • 30 Minute Continuous P...
20 Minute Cardio/Core Low Impact: • 20 Minute Cardio and C...
30 Minute Low Impact Cardio: • 30 Minute Low Impact C...
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 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 and Core Barre Inspired Workout: • 45 Minute Barre Inspir...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped