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Power Home Fat Burn - Upper Body

40 min
 · 
9 exercises
Don't worry, no leg work today at all, we are going to just hit that upper body nice and hard! Remember, don't over rest; work through those 'on' times and give it your all. It's only 45 mins!
Knee Push-ups
3 sets
30 secs
30 sec rest
Starting out nice and easy, get that chest warmed up!
Incline Push-ups
3 sets
60 secs
30 sec rest
Use something higher here, just be sure to hit 60 seconds! If necessary, place your knees on the ground!
Bodyweight Shoulder Presses
4 sets
30 secs
30 sec rest
Complete as many of these as you can in 30 seconds; get as low as possible!
Jumping Jacks
5 sets
45 secs
30 sec rest
Get going! How many can you hit in total?
Plank to Push-Up
4 sets
30 secs
30 sec rest
Nice and easy does it!
Shadow Boxing
5 sets
45 secs
30 sec rest
This will wipe you out! Throw left and right punches, non-stop for 45 seconds! Knockout!
Bench Tricep Dips
4 sets
30 secs
30 sec rest
Home straight! Hit some tricep action!
Plank Shoulder Taps
3 sets
60 secs
30 sec rest
Alternate hands for every rep!
Burpees
3 sets
30 secs
30 sec rest
We couldn't neglect burpees could we! Almost done :D
Power Home Fat Burn - Upper Body
40 min
 · 
9 exercises
Don't worry, no leg work today at all, we are going to just hit that upper body nice and hard! Remember, don't over rest; work through those 'on' times and give it your all. It's only 45 mins!
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Knee Push-ups
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Starting out nice and easy, get that chest warmed up!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Incline Push-ups
3 sets
60 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Use something higher here, just be sure to hit 60 seconds! If necessary, place your knees on the ground!
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.
Bodyweight Shoulder Presses
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Complete as many of these as you can in 30 seconds; get as low as possible!
Primary muscle group(s):
Shoulders
Secondary:
Chest
  1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
  2. The shape of your body should look like a triangle from the side.
  3. Lower your shoulders towards the ground by bending your elbows.
  4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Jumping Jacks
5 sets
45 secs
30 sec rest
Set 1 of 5
Rest before next set
Get ready
321GO
Get going! How many can you hit in total?
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Calves
  • Stand up straight with your hands at your sides.
  • Keep your back straight and your core tight.
  • Forcefully press off the ground with the balls of both feet.
  • Launch into the air and land softly on the balls of your feet.
  • Focus the tension in the calf muscles, NOT the quadriceps.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
  2. Keep the rope ends even with your hips.
  3. Rotate your wrists to swing the rope up over your head.
  4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
  5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Plank to Push-Up
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Nice and easy does it!
Primary muscle group(s):
Abs, Shoulders
  1. Start in the plank position with your elbows shoulder-width apart.
  2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
  3. Slowly return to the starting plank position the same way, one arm at a time.
  4. Repeat the movement alternating sides.
Primary muscle group(s):
Abs
  1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your feet together and simultaneously transfer your weight onto your left arm.
  3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
  4. Reverse the motion back to the full plank before transferring to your right side.
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.

Shadow Boxing
5 sets
45 secs
30 sec rest
Set 1 of 5
Rest before next set
Get ready
321GO
This will wipe you out! Throw left and right punches, non-stop for 45 seconds! Knockout!
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.
Bench Tricep Dips
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Home straight! Hit some tricep action!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Plank Shoulder Taps
3 sets
60 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Alternate hands for every rep!
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.

Burpees
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We couldn't neglect burpees could we! Almost done :D
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
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.
Workout done!
Exercises done
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  • Mon, Jul 26
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