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. deidra on July 26, 2017 at 8:12 am

    Today I will probably chase my children around at the park as my exercise. Some days that’s the best I can do!

  2. Laura @ Laura Likes Design on July 26, 2017 at 8:13 am

    I’ve been looking into getting a fitbit for awhile now! I’m trying to decide between the Alta and the Apple Watch!

  3. Rachel s on July 26, 2017 at 8:20 am

    I’m spinning today!

  4. Tara on July 26, 2017 at 8:24 am

    Keeping things simple today with a brisk walk!

  5. Jessica on July 26, 2017 at 8:30 am

    Taking a walk!

  6. Brandy H. on July 26, 2017 at 8:31 am

    Today is leg day! My favorite!

  7. Steph O on July 26, 2017 at 8:36 am

    My only exercise for today will be PT because I just recently had shoulder surgery for a labrum tear. Still recovering and can’t do much yet without pain.

  8. Ina on July 26, 2017 at 8:36 am

    I have been a longtime fan of your workouts, Gina, and am loving the summer shape up so far, especially the barre workout (which I finished way sweatier than expected … )! I will try to fit in #5 tonight, maybe after some HIIT or 30min with the Nike+ Training app. Thanks for keeping me motivated and inspired to try new workouts!

  9. GeeAnn on July 26, 2017 at 8:38 am

    Love this workout….my summer goal is to get better at pushups/ build upper body strength so this workout sounds perfect!

  10. Tammy C on July 26, 2017 at 8:41 am

    Today my workout is step aerobics…an oldie but a goodie. Thanks for the upper body workout. That is always an area I struggle with!

  11. Marissa on July 26, 2017 at 8:43 am

    I’m still sore from the legs & core from Monday. I can’t wait to tackle this one after work

  12. Trisha on July 26, 2017 at 8:50 am

    loving Summer Shape Up! I look forward to it all year. I’m doing this workout today!

  13. Amy on July 26, 2017 at 8:51 am

    Full body strength this morning, and stroller running after work!

  14. Mira L on July 26, 2017 at 8:57 am

    Love this!!! I’ve been wanting to incorporate more TRX too into workouts

  15. Mira L on July 26, 2017 at 8:58 am

    And I follow you on instagram!

  16. Maggie on July 26, 2017 at 8:58 am

    I’m feeling like doing some legs/booty today… my favorite!

  17. Loreen on July 26, 2017 at 9:00 am

    I did a great upper body from peanut butter fingers blog. I’m going to feel it tomorrow

  18. Hannah on July 26, 2017 at 9:03 am

    I look forward to SSU every year. Thanks for making such a fun workout program!

  19. Fiona @ Get Fit Fiona on July 26, 2017 at 9:04 am

    Looks like a great workout – thanks for sharing it. I’ll give it a try this weekend.

  20. Lora Madden on July 26, 2017 at 9:07 am

    I think today’s a yoga day for me

  21. Naomi J. on July 26, 2017 at 9:13 am

    I’ll be taking a walk!

  22. Alanna on July 26, 2017 at 9:13 am

    I went to a november project workout this morning!

  23. Amy on July 26, 2017 at 9:14 am

    Im walking the dog tonight!

  24. Emily A on July 26, 2017 at 9:18 am

    I plan to go to a barre class!

  25. Amanda on July 26, 2017 at 9:27 am

    Xtend ball. Let the obscene cues begin!

  26. Katrina Krive on July 26, 2017 at 9:31 am

    Can’t wait to do this workout today! My legs are so sore from Monday!

  27. Kelsey Graf on July 26, 2017 at 9:32 am

    Going for a nice long walk today, in between a strength class yesterday and a circuit class tomorrow. Podcast catch up time! 🙂

  28. Katie on July 26, 2017 at 9:35 am

    I got in an upper body weight training session bright and early this morning!

  29. Kyra on July 26, 2017 at 9:36 am

    I just tried medicine ball slams for the first time in a circuit class last week. My triceps were sore for days! Love this workout, will try it next time it’s arm day 🙂

  30. Jess P on July 26, 2017 at 9:40 am

    I ran 5 miles this morning before work!

  31. Shayna on July 26, 2017 at 9:48 am

    Went to an early orangetheory class

  32. Alicia Snell on July 26, 2017 at 9:51 am

    After lots of injuries and health issues, I’m rocking a slow walk/job interval. Got to keep it real and all…

  33. Abby Smyth on July 26, 2017 at 9:53 am

    Hitting up the gym for some toning today.. I’m in my sister’s wedding next week so squeezing in as much as I can!

  34. Karen on July 26, 2017 at 9:54 am

    I’m going to try this workout while my little one is at preschool today. I’m excited to try it!

  35. Angela on July 26, 2017 at 9:59 am

    Heavy weight leg workout this morning!!

  36. Angela on July 26, 2017 at 9:59 am

    I love your blog!

  37. Faith on July 26, 2017 at 10:01 am

    I follow you on IG!

  38. Faith on July 26, 2017 at 10:02 am

    Today is a much needed yoga day for me, but I look forward to trying this upper body burner tomorrow!

  39. Karlee on July 26, 2017 at 10:05 am

    I’d love a fitbit but I’d love lean upper body muscles even more 🙂

  40. Kristin on July 26, 2017 at 10:05 am

    I hit an early morning strength cardio circuit at the gym this morning!

  41. Sara M on July 26, 2017 at 10:19 am

    Workout today is a walk and a core workout.

  42. Laurence on July 26, 2017 at 10:24 am

    Today I’ll run in the park!

  43. Kylie on July 26, 2017 at 10:33 am

    I follow on IG! (and FB of course)

  44. Kylie on July 26, 2017 at 10:34 am

    I will be doing wakesurfing today on the lake for my workout 🙂

  45. Lisa F on July 26, 2017 at 10:40 am

    I did kettle bell for my workout yesterday and am feeling it today. Probably gonna do a treadmill run today, because it’s blazing hot in northwest Arkansas!

  46. Allie on July 26, 2017 at 10:44 am

    I’m keeping my friend’s kids along with mine today, so wrangling 7 kids is my workout game plan!

  47. Leigh Graciano on July 26, 2017 at 10:46 am

    Hoping to get on an upper body workout today…this arm burner looks awesone

  48. Beckie Scott on July 26, 2017 at 10:48 am

    Did a 40 minute barre video in the wee hours this morning!

  49. Brittany on July 26, 2017 at 10:52 am

    I did a kettlebell circuit that left me drenched in sweat at 4:30 this morning!

  50. Jill S. on July 26, 2017 at 10:54 am

    Today I did 2 – 10 Min AMRAPS with Squats/Dips/Push Ups/Wall Balls/Man Makers. I also did Chest Flys and Deadlifts.

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