Workout: Upper Body Blaster (& Core Stability)

Time: 60 minutes

Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers

Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)

Circuit #1:

Complete 3 sets of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds 1-Arm Flys - right

• 30 seconds 1-Arm Flys - left

• 30 seconds Jumping Jacks (but touch the ankles at the bottom

• 30 seconds Rest

Rest 1 - 2 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds KB Sit-Ups - left

• 30 seconds Superman Hold

• 30 seconds KB Sit-Ups - right

• 30 seconds V-Jumps

• 30 seconds Rest

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.

• Grapevine (face left) to Cone and Jog Back

• Grapevine (face right) to Cone and Jog Back

• Shuffle (face left) to Cone and Jog Back

• Shuffle (face right) to Cone and Jog Back

• 1-Legged Bounding (face left) to Cone and Jog Back

• 2-Legged Bounding (face right) to Cone and Jog Back

• Bear Crawl to Cone and Jog Back

• Backwards Jog Down and Jog Back

• Sprint Down AND Sprint Back

¼ mile Recovery Jog

Core Circuit:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

• 30 seconds Hip Bridges

• 30 seconds Quadruped - alternating

• 30 seconds Windmills - left

• 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Sergey Nazarov

Workout: Back, Bi’s, and Shoulders!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch 

Warm Up: 5 - 10 minutes

Perform the following 3 - 4 exercises for 60 seconds each, resting 15 seconds between each exercise. When you have completed the first round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest between each exercise. When you have completed the second round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 30 seconds each with 15 seconds rest between each exercise. When you have completed the entire first set, rest 2 minutes and then move to the next set and repeat for each set.

Set #1:

• Windmills - left side

• Bent-Over Rows 

• Windmills - right side

• Jump Squats

Example:

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Bent-Over Rows

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Jump Squats

Rest 1 - 2 minutes

• 45 seconds Windmills - left side

• 15 seconds Rest

• 45 seconds Bent-Over Rows

• 15 seconds Rest

• 45 seconds Windmills - right side

• 15 seconds Rest

• 45 seconds Jump Squats

Rest 1 - 2 minutes

• 30 seconds Windmills - left side

• 15 seconds Rest

• 30 seconds Bent-Over Rows

• 15 seconds Rest

• 30 seconds Windmills - right side

• 15 seconds Rest

• 30 seconds Jump Squats

Rest 2 minutes

Set #2:

• Arnold Press

• Lateral Side Raise

• Frontal Raise

• Knee Highs with Alternating Overhead Presses

Rest 2 minutes 

Set #3:

• Squat with 4 Bicep Curls - perform the 4 bicep curls while in the squat and then return to starting position

• Reverse Lunges with Hammer Curls - alternating legs (perform the hammer curl as you step back for the lunge

• Jump Lunges

Rest 2 minutes

Finisher:

• 100 Jumping Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by interested from Getty Images

Workout: Upper Body Tabata with a Twist!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball

Warm Up: 5 - 10 minutes

Tabata Style:

Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.

Set #1:

• 20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it 

• 10 seconds Rest

• 20 seconds Uneven Push-Ups - left hand has  dumbbell, kettlebell, or medicine ball under it

• 10 seconds Rest

• 20 seconds Snow Angels

• 10 seconds Rest

Repeat for 4 total sets. Rest 1 minute.

Set #2:

• Bent-Over Rows - right arm

• Bent-Over Rows - left arm

• Tuck Jumps - ground ones

Set #3:

• Squat with Overhead Press - right arm

• Squat with Overhead Press - left arm

• Jump Squats

Set #4:

• Bicep Curls in a Squat

• Bench Dips

• Ski Jumps

Set #5:

• Windmills - right side

• Windmills - left side

• Plank with Butt Kicks

Set #6:

• Pullover Sit-Ups

• Russian Twists

• Floppy Burpees

Finisher: 

Complete 1 minute of Mountain Climbers as a finisher.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by wilpunt from Getty Images Signature

Move at Work Challenge: Upper Body Among the Aspens

Workout: Upper Body Baby!

Time: 45 - 60 minutes

Equipment Needed: Box / Bench and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Set of Exercises #1:

Perform the following 5 exercises for rps for 5 minutes.

• 5 Box Jumps

• 5 Skull Cruhers

• 5 Spiderman Planks

• 5 Jump Lunges (EACH side)

• 5 V-Sits

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Set of Exercises #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 Chest Fly’s

• 10 Reverse Fly’s

• 10 Suicide Push-Ups

• 10 Power Jacks

Repeat for 3 total sets.

Rest 1 - 2 minutes.

• 10 Wood Chops (EACH side)

• 10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)

• 10 Front Arm Raises

• 10 Snow Angels

Repeat for 3 total sets.

Rest 1 - 2 minutes.

• 10 Quadruped

• 10 Side Planks with Tap Down (EACH side)

• 10 Tuck Jumps

• 10 Step-Ups (EACH side)

Repeat for 3 total wets.

Rest 2 - 3 minutes.

Tabata Finisher:

Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.

• 20 seconds of Burpees

• 10 seconds of Rest

• Repeat x4.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by PeopleImages from Getty Images Signature

Move at Work Challenge: Fall Upper Body and Back

Workout: Upper Body Bombshell

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Set #1:

Perform 3 rounds of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds Skull Crushers

• 30 seconds Wipers

• 30 seconds Mountain Climbers

• 30 seconds Rest

¼ mile Run

Set #2:

Perform 3 rounds of the following exercises.

• 30 seconds Presses (left)

• 30 seconds Presses (right)

• 30 seconds Squat with Bicep Curls

• 30 seconds Burpees

• 30 seconds Rest

¼ mile Run

Set #3:

Perform 3 rounds of the following exercises.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Push-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Rest

¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by WhitneyLewisPhotography from Getty Images Signature

Workout: Sexy Upper by 5!

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

Workout: Upper Body Focus (Ladder and More...)

Time: 45 minutes

Equipment Needed: Band, Weights, and a Stopwatch

Warm Up: 5 - 10 minutes

Ladder Challenge: Ladder the following exercises from 10 to 1 with the exercises listed below. Example: 10 lateral lunges (each side), 10 SDHP, 10 Suicide Push Ups, 10 Skull Crushers, 10 Pull-Overs, 9 Lateral Lunges (each side), 9 SDHP, and so on until you reach one rep for each exercise.

• Lateral Lunges (perform designated reps on EACH leg)

• Sumo-Deadlift High-Pull

• Suicide Push Ups

• Skull Crushers

• Pull-Overs

Complete 2 Rounds: BIG TIME shoulder burn!! Perform each exercise for 30 seconds. Minimal rest between each exercise. I recommend using an exercise band for this, but you can use weights or anything else you have on hand. 

• Front Raise (left arm)

• Front Raise (right arm)

• Lateral Raise (left arm)

• Lateral Raise (right arm)

• Arms Circles (45 seconds forward AND 45 seconds backward on the 1st set & 60 sec forward AND 60 sec backwards on the 2nd set)

Complete 1 - 2 Sets:

• 30 Abduction (15 full range straight and 15 to top) - left side

• 30 Abduction (15 full range straight and 15 to top) - right side

• 20 Fire Hydrants - left side

• 20 Fire Hydrants - right side

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Pressmaster

Workout: Upper Body Burn!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and Weights

Warm Up: 5 - 10 minutes

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Presses (left arm)

• Presses (right arm)

• Pull-overs

• Flutter Kicks

Farmers Walk 50 m and Then Rest

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Push-Ups

• Skull Crushers

• Squat with Bicep Curl

• Mountain Climbers

Farmers Walk 50 m and Then Rest

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Lying Triceps Extension (left)

• Lying Triceps Extension (right)

• Reverse Crunches

• V-Jump into Tuck Jump

Farmers Walk 50 m and Then Rest

Run:

• Sprint 100 m

• Recover 100 m

• Sprint 100 m

• Recover 100

• Repeat for a total of 8 sprints (½ mile total)

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by FatCamera from Getty Images Signature