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.
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
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:
I’ll announce the winner in Friday Faves!
Ready, set, go!
xoxo
Gina
203 Comments
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Can’t wait to try this out. Thank you!
Loving all the Summer Shape Up workouts. Planning on trying this one later today! Thanks for putting these all together. They really help motivate me and add some variety in to my workouts! 🙂
Already following you on Instagram!
What an awesome sneaky giveaway! I totally stalked all the nut butters! They even sale it on my favorite….vitacost!
What an awesome giveaway! Also excited for another workout to try?
loving the newer fitbit styles!
also random note- I was catching up on the blog after spending 8 days in El Salvador doing some missions work, and was so excited when you mentioned pupusas! Our whole group was obsessed- I think we had them 4 times (at least) throughout the week! not something I think I’ll find in Ohio though, ha 🙂
Your Shape Ups are the best! I’m not participating at the moment (hard to manage workout life in 105 degree weather), so I’m knee deep in a Whole30 round to get a handle on my sugar cravings from July’s festivities! I have notes for starting it once the weather cools (I always do the winter SUs!)
I’m playing tennis and taking a pilates class later!
Love your workouts!
Loving summer shape up – mixing the timetable up a bit so today is cycle commuting to work 6 miles each way so I’ll be sweaty!
I’m going to do WO5 when up in the morning. The baby just woke up and now o can’t go back to sleep Ugh!
I’m going to try as much of this workout as I can later today. I don’t have heavy weights so I might opt for your Barre Strength instead.
What an awesome Summer Shape Up series. Thanks for the inspiration!
This upper body workout!
Great workout idea and love that it incorporates TRX! My fav 🙂
I did your first summer shape up exercise last night and tonight may just be a walking night while I recover.
I will be trying out this workout later today! And taking a long walk this morning.
I am doing a spin/row class!
I’m resting today!
I follow you on ig!
Looking forward to workout 5 this morning!
HIIT workout today! (hopefully I can convince friends to join 🙂 )
I am ready to work my guns 😉
I am also going to do a quick HIIT with my Apptiv app at the gym.
Have a super day!
I did 400m intervals!
My workout today is going to be a Flywheel cycling class this morning! So excited, I love the energy!
I also follow you on Instagram!
Elliptical
Thanks I’m d finitely going to try his out today after a family walk!
I’m going to save this one to try! Tonight after work I’m actually doing one of your youtube barre burner videos. Love them!
Working out with a friend today. Doing hiit.
I did a Camp Gladiator boot camp style work out in the Hobby Lobby parking lot this morning. Can’t wait to try the arm burner though!!!
Taking my 3.5 year old and 2 year old to the park and to play soccer!!!
Today is cardio & stretching!
I look forward to my Wednesday workout all week – Zumba in the park!
Loving all the variety of work outs in summer shape up!!
I follow you on Insta!
Spinning tonight, this workout tomorrow 🙂 #SSU
My workout today is a long walk while visiting Toronto!
Loving the ball slams in the workout! That gets my heart rate up like nobody’s business!
I’m heading out of town tomorrow so am going to try to squeeze in a run after work today.
Trying out a crossfit gym this week – really hoping I love it – I have missed working out in a class setting. Love your blog Gina – all your posts are amazing – I probably love your Friday favorites posts the most 🙂
I follow you in instagram 🙂
That pink color Fitbit is so cute!
I’m heading to an Endurance Day workout at Kineofit! Yay!
Yoga is today’s workout!
Looks like a great workout! I love pinning your workouts so I have them when I need a little workout motivation. Your barre workouts are my fav <3 Thanks Gina!
I got up for a 6am barre class…..so worth it!!!! 🙂
Today is actually a rest day so I’m ready to go for personal training tomorrow
Always need a great arm workout! Thank you..will be doing this today:)
I love arm burners! Today I did steady state but I can’t wait to try this workout! Thanks for the giveaway.