Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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9 TNS High Intensity Upper Body

13 min
 · 
9 exercises
This will hurt. But it will be worth it. Do your best to stick within the rest times, no over resting! You do want results, don't you? With all high-rep exercises, feel free to take mini breaks during the sets, but only take the full rest time once the high reps are complete!
Jump rope
1 sets
75 reps
Two Arm Dumbbell Front Shoulder Raises
1 sets
30 reps
60 sec rest
Cardio – Running
Cardio – Running
Dumbbell Squat Thrusters
1 sets
25 reps
60 sec rest
Standing Dumbbell Bicep Curls
1 sets
25 reps
60 sec rest
Burpees
1 sets
6 reps
60 sec rest
Plank
1 sets
30 secs
Cardio – Running
9 TNS High Intensity Upper Body
13 min
 · 
9 exercises
This will hurt. But it will be worth it. Do your best to stick within the rest times, no over resting! You do want results, don't you? With all high-rep exercises, feel free to take mini breaks during the sets, but only take the full rest time once the high reps are complete!
Jump rope
1 sets
75 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Start out with 75 skips, complete them as fast as you can and then jump onto the next exercise without resting!
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.

Two Arm Dumbbell Front Shoulder Raises
1 sets
30 reps
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
25 reps moving as fast as you can! Use swinging momentum to get it up! Rest once complete.
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.
Cardio – Running
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
400 m sprint. Try to hit 400 m's in under 2 minutes. Once compete rest for 90 seconds. No treadmill jog on the spot
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Cardio – Running
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
400 meter sprint. Go for under 2 minutes! Once complete rest for 90 seconds.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Dumbbell Squat Thrusters
1 sets
25 reps
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
Get the full clean and press action going, from ground to roof! Don't forget the squat!
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Standing Dumbbell Bicep Curls
1 sets
25 reps
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
Alternate between arms and hit 25 per arm, lift it up and down nice and quickly! Rest only when complete!
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Burpees
1 sets
6 reps
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
Complete these as fast as you can with minimal rest!
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.
Plank
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
321GO
30 total seconds must be completed. Even if that means taking short breaks. No rest once complete.
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.

Cardio – Running
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Your final 400 meter sprint, get to it and make it your fastest! outside find a flat path.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

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  • Mon, Sep 23
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