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. Emily @ Pizza & Pull-ups on July 26, 2017 at 10:56 am

    What an awesome give away! I am planning to do Workout 5 at lunch and a Turbokick class tonight.

  2. Morgan on July 26, 2017 at 10:56 am

    I follow on IG! (and FB)

  3. Beth on July 26, 2017 at 10:57 am

    I just got back from tabata class!

  4. Katie O'Leary on July 26, 2017 at 11:08 am

    I’m so excited to do this workout this morning. I love TRX and it’s been too long since I played with my medicine ball! 😉

  5. Caitlin on July 26, 2017 at 11:16 am

    Thanks for sharing this workout! Can’t wait to try it! Love the sweepstakes!


  6. Safija Tutovic on July 26, 2017 at 11:23 am

    I would love a Fit Bit! thanks for sharing 🙂

  7. erin m. on July 26, 2017 at 11:34 am

    I did a run/walk this morning and some yoga.

  8. erin m. on July 26, 2017 at 11:34 am

    I follow on Instagram!

  9. sarah o on July 26, 2017 at 11:45 am

    Working through the Black Fire program on daily burn, today was a foam roll video, which was nice! I’ll take a 1-2 mile walk after dinner tonight too.

  10. Justine Mckenzie on July 26, 2017 at 11:55 am

    Excited to try this workout tonight.
    That blush colour of the fitbit alba has me swooning!

  11. Danielle on July 26, 2017 at 11:56 am

    Awesome giveaway! No gym for me today unfortunately but I will be taking a nice long walk on my lunch break!

  12. Alicia on July 26, 2017 at 11:59 am

    Today is a rest day, but I walked the 2.2 miles to work this morning!

  13. june on July 26, 2017 at 12:10 pm

    i would love to win this!

  14. Juliana on July 26, 2017 at 12:17 pm

    I’m super interested in trying these nut butters! Also I’ve needed a new fitbit since I left my old one in a hotel room, womp womp

  15. Brittany on July 26, 2017 at 12:18 pm

    What a great giveaway! Today I’m going on a walk with a girlfriend to catch up 🙂

  16. Brittany on July 26, 2017 at 12:19 pm

    I follow you on Instagram!

  17. Laura on July 26, 2017 at 12:22 pm

    Just signed up for your newsletter. I will give this workout a shot tomorrow morning.

  18. Tammy on July 26, 2017 at 12:23 pm

    Thanks for the opportunity to win this! My daughter has this one and loves it!

  19. Mama on July 26, 2017 at 12:36 pm

    My workouts consist of walking and playing with my kids today. We’re camping!

  20. Mama on July 26, 2017 at 12:37 pm

    I follow on Instagram too!

  21. Stephanie on July 26, 2017 at 12:42 pm

    Love these workouts! Easy to comprehend and so fun!

  22. Stephanie on July 26, 2017 at 12:42 pm

    I follow on IG! @stephbergie

  23. Jessie on July 26, 2017 at 12:49 pm

    I think this might be the best giveaway yet lol and that’s saying something you always have such yummy/cool things to giveaway!! <3

  24. Samantha on July 26, 2017 at 1:07 pm

    Ooh..the Fitbit has been on my radar for awhile! Awesome giveaway!

  25. Lori S H on July 26, 2017 at 1:11 pm

    Great workout! Thanks for sharing.

  26. Kelster on July 26, 2017 at 1:12 pm

    I’ll be on the exercise bike today.

  27. Lisa on July 26, 2017 at 1:20 pm

    Today is kind of a rest day for me. I walked the dog 2 miles this morning.

  28. Chelsey Hoffmann on July 26, 2017 at 1:25 pm

    Love the Fitbit and am a nut butter fanatic! Great giveaway.

  29. Jennifer on July 26, 2017 at 1:29 pm

    I can’t wait to go for another walk with the baby. Such a nice day! And I might try and squeeze in workout #4

  30. Shannon on July 26, 2017 at 1:46 pm

    Loving SSU so far! I will try this arm workout tonight!

  31. Kimberly on July 26, 2017 at 1:57 pm

    Though I do strength workouts at home 1-2 days per week, this morning Daddy watched our kiddo so I could take a Flywheel class. Such a sweaty, fun 45 minutes!

  32. Jenn on July 26, 2017 at 2:01 pm

    What an awesome giveaway!!

  33. ErikaMC on July 26, 2017 at 2:05 pm

    I did one of Peanut Butter Runner’s squat workouts this morning. Felt good!

  34. Kathleen on July 26, 2017 at 2:13 pm

    I’ve been looking at FitBits for a while! The Alta looks great.

  35. Andrea on July 26, 2017 at 2:18 pm

    I’ve been wanting a Fitbit Alta! I start week 3 of shift shop today! Woo!

  36. Tracy on July 26, 2017 at 2:40 pm

    Today I did a circuit of back, chest and abs with cardio bursts on the stepmill in between rounds 🙂

  37. Tracy on July 26, 2017 at 2:40 pm

    I follow you on IG! I’d love to try that nut butter!

  38. Sarah on July 26, 2017 at 2:58 pm

    Strapped for time today so I am going to walk to the further subway stop!

  39. Rachel on July 26, 2017 at 3:29 pm

    Awesome giveaway 🙂 I’m loving the Shape Up workouts!

  40. Rachel on July 26, 2017 at 3:29 pm

    I also follow you on insta! 🙂

  41. Elizabeth F on July 26, 2017 at 3:29 pm

    I went for a run this morning!

  42. Elizabeth H on July 26, 2017 at 3:30 pm

    Three mile run today!

  43. Amanda Caston on July 26, 2017 at 3:57 pm

    Such a Sweet givaway! Thank you!! I did 9 miles this morning and am headed to body pump now!

  44. Annie B on July 26, 2017 at 4:01 pm

    I did an early morning TRX class at a local gym while on a business trip this morning!

  45. Annie B on July 26, 2017 at 4:03 pm

    I follow on IG!

  46. Laura on July 26, 2017 at 4:06 pm

    I’m in week 10 of PBB for my workout today. Love this plan!

  47. Laura on July 26, 2017 at 4:06 pm

    I follow on Insta!

  48. Lori on July 26, 2017 at 4:19 pm

    I haven’t decided if I want to go on a run tonight or do an online barre3 class. Choices, choices….

  49. Lori on July 26, 2017 at 4:21 pm

    I follow on Instagram!

  50. Eileen on July 26, 2017 at 4:37 pm

    Workout 1!

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