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The Upper Bar

20 min
 · 
9 exercises
Are you ready for some more Rounds? 2Take notes on exactly how many you complete, we may need them in the future...
Bench Tricep Dips
2 sets
12 reps
Snap Jumps
2 sets
12 reps
Knee Push-ups
2 sets
12 reps
1:30 rest
Plank
2 sets
30 secs
Cross Body Mountain Climbers
2 sets
24 reps
Knee Plank
2 sets
30 secs
1:30 rest
Crab Toe Touches
2 sets
24 reps
Shadow Boxing
2 sets
40 reps
Burpees
2 sets
12 reps
The Upper Bar
20 min
 · 
9 exercises
Are you ready for some more Rounds? 2Take notes on exactly how many you complete, we may need them in the future...
Bench Tricep Dips
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 1 - Get low!
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.
Snap Jumps
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 1 - Bring those knees all the way in!
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.
Knee Push-ups
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 1 - Are you ready for full push ups?
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.
Rest
0:00
next up
Plank
Next
Plank
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
123GO
Round 2 - A burner! Let's solidify that core!
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.

Cross Body Mountain Climbers
2 sets
24 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 2 - 12 knee-ins per leg!
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.
Knee Plank
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
123GO
Round 2 - Take a breather.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Rest
0:00
next up
Crab Toe Touches
Next
Crab Toe Touches
2 sets
24 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 3 - The final round for today!
Primary muscle group(s):
Hamstrings, Lower Back, Quadriceps, Shoulders, Upper Back & Lower Traps
Secondary:
Abs, Calves, Obliques
  1. Sit on the floor with your feet in front of you and hands behind.you. Your fingers can be pointed towards the side or behind you. With your feet on the floor, lift your hips skyward. Pause when your body is parallel with the floor.
  2. Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes.
  3. Slowly return to the elevated position and switch sides. Bring your left hand to your right toes. Keep alternating back and forth.
Shadow Boxing
2 sets
40 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 3 - That's 20 lefts and 20 rights!
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.
Burpees
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
123GO
Round 3 - Get this done snappy!
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.
Workout done!
Exercises done
of 9
Total time
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