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High Intensity Upper

50 min
 · 
12 exercises
You don't need much for today's workout, but keep that stopwatch handy! Be sure to set up all equipment before each exercise! With the supersets, only rest once both exercises in the superset are complete, and smash those HIIT exercises!
Standing Arm Circles
2 sets
20 secs
10 sec rest
Warm up: No need to swing like crazy! Nice and easy does it! 1 set forward and one set backward!
0:30 rest
Dumbbell Biceps Curl to Shoulder Press
2 sets
10 reps
30 sec rest
Warm up: Take a very light weight here and loosen up that upper body!
1:00 rest
A
Incline Push-ups
4 sets
12 reps
Resistance: Complete these and then move straight onto the curls!
A
Standing Dumbbell Bicep Hammer Curls
4 sets
12 reps
60 sec rest
Resistance: Use a weight that gives you a solid bicep burn at 12 reps! Get hammering! The rest and back to pushing!
1:00 rest
Standing Two-Armed Bent Over Dumbbell Rows
4 sets
12 reps
Resistance: Feeling tired yet? Bring those dumbbells all the way in!
B
Seated Tricep Press
4 sets
12 reps
60 sec rest
Resistance: Increase the weight for these ones!
1:00 rest
Shadow Boxing
4 sets
30 secs
15 sec rest
HIIT: Straight up left - rights for a full 30 seconds before taking a short rest!
1:00 rest
Farmer’s Walk
4 sets
30 secs
15 sec rest
HIIT: Walk non-stop for a full 30 seconds before taking a short 15-second rest!
1:00 rest
Plank Shoulder Taps
4 sets
30 secs
15 sec rest
HIIT: Plank shoulder tap left and right non stop for 30 seconds!
1:00 rest
Snap Jumps
4 sets
30 secs
15 sec rest
HIIT: Drop and smash out 30 seconds of snaps! Non stop!
1:00 rest
C
Two Arm Dumbbell Front Shoulder Raises
4 sets
12 reps
Resistance: Find that weight that burns at 12! Once each set is done move straight onto the carries without rest!
C
Single Arm Dumbbell Carry
4 sets
60 secs
30 sec rest
Resistance: 30 seconds in your left hand, & then 30 in your right hand before resting. Then back to the raises!
High Intensity Upper
50 min
 · 
12 exercises
You don't need much for today's workout, but keep that stopwatch handy! Be sure to set up all equipment before each exercise! With the supersets, only rest once both exercises in the superset are complete, and smash those HIIT exercises!
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Standing Arm Circles
2 sets
20 secs
10 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm up: No need to swing like crazy! Nice and easy does it! 1 set forward and one set backward!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
  1. Standing with a flat back and tight core, raise your arms to the sides.
  2. While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
  3. After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Primary muscle group(s):
Shoulders
Secondary:
Chest
  1. Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
  2. Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
  3. Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.
Rest
0:00
next up
Dumbbell Biceps Curl to Shoulder Press
Next
Dumbbell Biceps Curl to Shoulder Press
2 sets
10 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm up: Take a very light weight here and loosen up that upper body!
Primary muscle group(s):
Biceps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
  2. Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
  3. Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.
Rest
0:00
next up
Superset A - Incline Push-ups, Standing Dumbbell Bicep Hammer Curls
Next
Incline Push-ups
A
4 sets
12 reps
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: Complete these and then move straight onto the curls!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set a barbell in a weight rack at the low end of a decline bench,making sure it is at a height you can reach without fully extending your arms.
  2. Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
  3. Using an overhand grip, grip the bar with your hands about twice your shoulder width apart.
  4. Push up to lift the bar from the rack and hold it directly over you with your arms locked. Your arms should be at 90 degrees to the floor. This is the start position.
  5. Bend your elbows to slowly lower the barbell until it touches our chest, inhaling as you do so.
  6. Hold for a count of one.
  7. Return to the start position by pushing the bar using your chest muscles, exhaling as you do so.
  8. At the top of the movement, lock your arms and squeeze your chest muscles.
  9. Hold for a count of one. Repeat.

If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not  let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.

Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
  2. Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
  3. Stop when your upper arms are parallel with the floor.
  4. Squeeze your chest muscles and slowly return to starting position. Repeat.
Standing Dumbbell Bicep Hammer Curls
A
4 sets
12 reps
60 sec rest
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: Use a weight that gives you a solid bicep burn at 12 reps! Get hammering! The rest and back to pushing!
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Rest
0:00
next up
Standing Two-Armed Bent Over Dumbbell Rows
Next
Standing Two-Armed Bent Over Dumbbell Rows
4 sets
12 reps
Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: Feeling tired yet? Bring those dumbbells all the way in!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Seated Tricep Press
B
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: Increase the weight for these ones!
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):
Triceps
Secondary:
Forearms
  1. Attach a rope to the bottom pulley of a cable station.
  2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
  3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
  4. Keep your elbows  close to your head. This is the start position.
  5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Rest
0:00
next up
Shadow Boxing
Next
Shadow Boxing
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT: Straight up left - rights for a full 30 seconds before taking a short rest!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
  1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
  3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
  1. Sit comfortably with your feet grounded, knees bent, and body upright.
  2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
  3. From here throw a desired amount of left and right eye-level punches.
Rest
0:00
next up
Farmer’s Walk
Next
Farmer’s Walk
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT: Walk non-stop for a full 30 seconds before taking a short 15-second rest!
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Rest
0:00
next up
Plank Shoulder Taps
Next
Plank Shoulder Taps
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT: Plank shoulder tap left and right non stop for 30 seconds!
Primary muscle group(s):
Abs
  1. Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
  3. Repeat the same movement for the opposing arm.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Snap Jumps
Next
Snap Jumps
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT: Drop and smash out 30 seconds of snaps! Non stop!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Rest
0:00
next up
Superset C - Two Arm Dumbbell Front Shoulder Raises, Single Arm Dumbbell Carry
Next
Two Arm Dumbbell Front Shoulder Raises
C
4 sets
12 reps
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: Find that weight that burns at 12! Once each set is done move straight onto the carries without rest!
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
  2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
  3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.
Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Single Arm Dumbbell Carry
C
4 sets
60 secs
30 sec rest
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
Resistance: 30 seconds in your left hand, & then 30 in your right hand before resting. Then back to the raises!
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
  1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
  2. Begin the movement by walking forward. Contract your obliques and abs as you move.
  3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Workout done!
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