Search Blog Here

sexy upper

Workout: Sexy Upper by 5!

6_15_21 - Sexy Upper.jpg

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

To Start: 

Perform the following 3 exercises for the number of reps stated for 5 minutes.

  • 30 Butt Kicks

  • 20 Prisoner Squats

  • 10 Jack Knives (each leg)

Rest 2-3 minutes.

Perform the following sets for 5 minutes each. There are 4 exercises per set and you are to perform 7 reps of each. Continue each set of exercises in the group for the 5 minutes. After EACH SET, perform the Chorus Set (below). Then rest 2-3 minutes and move to the next set to completion of all sets.

Set 1:

  • 7 Chest Flys

  • 7 Bent-Over Rows

  • 7 Push-Ups

  • 7 Frontal Rows - both arms at the same time

Chorus Set:

  • 7 V-Jumps

  • 7 Power Jacks

  • 7 Snow Angels

  • 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 2:

  • 7 Arnold Presses

  • 7 Overhead Presses

  • 7 Lateral Raises

  • 7 Frontal Raises 

Chorus Set:

  • 7 V-Jumps

  • 7 Power Jacks

  • 7 Snow Angels

  • 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 3:

  • 7 Tricep Kickbacks

  • 7 Bicep Curls

  • 7 Lying Triceps Extension - each side

  • 7 Hammer Curls

Chorus Set:

  • 7 V-Jumps

  • 7 Power Jacks

  • 7 Snow Angels

  • 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 4:

  • 7 Wipers

  • 7 Spidermans - each leg

  • 7 Woodchops - each side

  • 7 Cross-Over Mountain Climbers - each leg

Chorus Set:

  • 7 V-Jumps

  • 7 Power Jacks

  • 7 Snow Angels

  • 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 5:

  • 7 Obliques Crunches - each side

  • 7 Hip Bridges

  • 7 V-Sits

  • 7 Bicycles - each leg

Chorus Set:

  • 7 V-Jumps

  • 7 Power Jacks

  • 7 Snow Angels

  • 7 Mountain Climbers - each leg 

Rest 2 minutes

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by Lunamarina

Search Blog Here