Upper Body Burner

Hey hey! Happy Wednesday! How’s the week going? I’m loving’ all of your Summer Shape Up check-ins and comments! Let’s keep the enthusiasm going. 

Upper Body Workout

Today, I have a new upper body burner for you. This one includes some of my very favorite exercises for building lean, beautiful, and strong upper body muscles. You can add this in your Summer Shape Up calendar (it’s workout #5) or just try it out on the days you want to sculpt those guns.

Workout 5 Upper Body Burner

Some form cues and tips:

Warm up, 5-7 minutes, moderate cardio

Complete the following moves in a circuit, moving quickly from one exercise to the next.

Upright row x 10: Holding a dumbbell in each hand, perform an upright row, making sure your shoulders are the FIRST things to come up and the weights stop at mid-chest. 

TRX wide row x 15: Step away from the base point and lean back so your body makes a straight line. Keeping your shoulders down and core tight, bend your arms to create a 90 degree angle. Don’t let your elbows go behind your shoulders. Inhale to straighten your arms, and repeat.

Medicine ball slams x 20: Make sure that you land LOW with this exercise. The goal is to create as much height dynamic as you can, and exhale on the slam, tightening your core. For even more excitement, rise up on your toes as you bring the ball overhead.

Biceps curl x 10: Holding dumbbells, squeeze your biceps and exhale as you curl.

TRX triceps extension x 10: Facing the base point, step in a bit (the more you step in, the more challenging this will be) and straighten your arms. Think about bringing your entire body into a plank position, so you’re in one straight line. Flex your feet so your toes point up and heels are grounded. Now, bend your elbows to bring them in towards your torso. Extend your arms (squeezing your triceps) as you push your body into a full upright position. Carefully lower back down to repeat.

Push-up and shoulder tap x 15: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up. Tap each shoulder with your opposite hand, and try to keep the rest of your body (especially your hips) as still as possible. Repeat.

Plank reach through x 10 each: Start in a side plank with your hips stacked, then twist towards the ground and reach your upper arm under your body and behind your lower arm. Return to start and repeat.

Complete 2-3 rounds

Be sure to fill out your mat, stretch, and get in a lot of h2o. <3

water bottle and yoga mat in hand

And now, it’s giveaway time!! I wanted to surprise a lucky reader with some Naturally More nut butters since they’re our incredible SSU sponsors. In addition to a box full of treats and goodies, I’ll also send along a new Fitbit Alta, which is one of my very favorite fitness trackers. It’s sleek, stylish, and is a great way to keep track of your progress as you tackle those fitness goals.


Enter via the handy widget below:

a Rafflecopter giveaway

I’ll announce the winner in Friday Faves!
Ready, set, go!



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  1. Alexa on July 26, 2017 at 4:42 pm

    i was going to do cardio, but I think i might try some of these upper body burner moves!

  2. Candace Shae on July 26, 2017 at 4:44 pm

    I have already completed my hour cardio. Will complete an arm circuit workout including plyos.

  3. Katie on July 26, 2017 at 4:50 pm

    Today was a recovery day and I took a nice long walk with a baby in the BOB.

  4. Eric on July 26, 2017 at 4:56 pm

    Well today was my rest day but yesterday we did power cleans/push-ups/air squats and sit-ups/hip bridges. Not sure what tomorrow holds but it’ll be Crossfit as usual.

  5. Laura N on July 26, 2017 at 5:41 pm

    Going to do this upper body WO tonight. Looks awesome!

  6. Julie on July 26, 2017 at 5:43 pm

    I did a metcon today of running, situps, and overhead squats. Can’t wait to try this burner!

  7. Stephanie on July 26, 2017 at 6:42 pm

    My workout today was a lower body one so I was looking around for something that focuses on the upper body. This looks perfect- can’t wait to try it tomorrow!

  8. Vicki L. on July 26, 2017 at 7:35 pm

    Today was an 8-mile run on the treadmill, as well as some chest/shoulders and core work. It was rough, but I go through it, and even had enough energy later in the day for a couple laps at the pool!

  9. K on July 26, 2017 at 7:54 pm

    Did a barre workout — trying to work on strengthening my glutes, abs, and back after a herniated disc injury!

    • K on July 26, 2017 at 7:55 pm

      I also follow on Insta 😉

  10. Kerry on July 26, 2017 at 8:01 pm

    No access to TRX but will find a substitute. I will admit, I really love when you have videos of your workouts (especially the barre ones! for some reason, I really struggle doing those without a video!)

  11. Samantha Davis on July 26, 2017 at 8:01 pm

    I just finished this burner (so great!–modified for equipment though) and I’m about to embark on 15 minutes of HIIT in keeping with the SSU calendar.

  12. Marissa on July 26, 2017 at 8:50 pm


  13. Alexandra on July 26, 2017 at 9:07 pm

    I took an orange theory class today! Definitely going to do this upper body workout tomorrow! Thanks 🙂

  14. Alexandra on July 26, 2017 at 9:08 pm

    Follow on Insta!

  15. Kerry Grabowski on July 26, 2017 at 9:43 pm

    I ran 5 miles and did some hip and gluten exercises!

  16. Erin A. on July 26, 2017 at 9:56 pm

    I did a 30 minute walk with the dog and a 45 minute yoga class!

  17. Erin A. on July 26, 2017 at 9:56 pm

    I also follow you on insta!

  18. Laura W. on July 26, 2017 at 9:58 pm

    i did orangetheory today!

  19. Laura W. on July 26, 2017 at 9:58 pm

    i follow on IG

  20. Alycia on July 26, 2017 at 10:22 pm

    Today’s workout was postponed….I got a new tattoo instead!

  21. Amy on July 26, 2017 at 10:25 pm

    running outside at 34 weeks pregnant!!!

  22. Janna on July 26, 2017 at 10:52 pm

    Rest day!

  23. Janna on July 26, 2017 at 10:52 pm

    I follow you on IG

  24. Carly Williams on July 26, 2017 at 11:26 pm

    I went for a sunset run on the beach!

  25. Martha on July 27, 2017 at 1:02 am

    Thank you for the giveaway. I so love your site. Walking, walking and walking today

  26. Jennifer on July 27, 2017 at 2:22 am

    Today was a vinyasa flow yoga day 🙂

  27. Jennifer on July 27, 2017 at 2:37 am

    following you on IG!

  28. Christina @ montessoriishmom.com on July 27, 2017 at 6:57 am

    I was planning to run today, but have a bit of a cold, so it may turn into a walk..we shall see!

  29. Phoebe on July 27, 2017 at 7:08 am

    Yoga today 🙂

  30. Emily on July 27, 2017 at 7:41 am

    Loving the summer shape up!

  31. Kayla on July 27, 2017 at 8:31 am

    I did the elliptical this morning and a fitness mix class during lunch!

  32. Liz on July 27, 2017 at 9:35 am

    I’m not a huge fan of TRX only workouts but I love throwing them in here and there! I want to try this tomorrow maybe!

  33. Jeanne on July 27, 2017 at 9:36 am

    I have my own version of a triathlon: walk the dog, attend cycle class, swim! Feels terrific. Love your blog.

  34. Amber Conger on July 27, 2017 at 10:28 am

    Today is yoga day for me!

  35. Stephanie on July 27, 2017 at 10:55 am

    A crossfit workout tonight!

  36. Kelli @ Hungry Hobby on July 27, 2017 at 10:57 am

    Looks like a good one! Are you TRX certified? I’ve gone back and forth about spending the money, was wondering if you thought it was worth it?

  37. Layla on July 27, 2017 at 12:21 pm

    Doing this upper body workout!

  38. Layla on July 27, 2017 at 12:22 pm

    I follow on instagram

  39. aprili on July 27, 2017 at 12:35 pm

    Going to do easy cardio today!

  40. aprili on July 27, 2017 at 12:35 pm

    I also follow you on insta 🙂 @aballard33

  41. Katherine on July 27, 2017 at 12:37 pm

    I’m in the middle of a move, so I’m actually moving and lifting a lot of furniture, and packing…so I think that counts!

  42. Vivian on July 27, 2017 at 1:10 pm

    I’d love to win! I follow you on Instagram and subscribe to your YouTube channel.

  43. Sheila on July 27, 2017 at 2:01 pm

    Did my workout first thing this morning!

  44. Allison on July 27, 2017 at 3:00 pm

    I did upper body with some cardio… Gotta love the burpies!!!

  45. Lorna on July 27, 2017 at 3:58 pm

    25m walk after lunch (it’s a teeny bit humid in MD right now), and heading to the gym after work to lift and waddle my pregnant self through some time on the treadmill.

  46. Jessica on July 27, 2017 at 4:05 pm

    36 weeks pregnant – just walking and doing some pushups on the wall! Will definitely save this workout for future reference!

  47. Lauryn on July 27, 2017 at 4:49 pm

    Can’t wait to try this! Thanks for the inspo 🙂

  48. Melissa M on July 27, 2017 at 4:53 pm

    I totally have that dishtowel! LOL And my aunt got Matt and I another one that’s a picture of Santa Claus that says “Where’s my ho’s” (FYI: These were both purchased at Wrapsody which is a SUPER southern boutique!)

    • Fitnessista on July 30, 2017 at 7:59 pm

      hahah i love that!! there’s one with a crockpot on it that says “rock out with my crock out” hahaha

      • Melissa M on July 31, 2017 at 9:56 am

        That is AWESOME.

  49. Karin on July 27, 2017 at 9:43 pm

    Thanks for this work-out, just what I needed.

  50. Katie on July 28, 2017 at 8:58 am

    Totally love the fact that the work-out is so intensive!

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