Upper Body Workout #1

EQUIPMENT
» Resistance Bands
» Kettlebell
» TRX

WARM UP

Exercise Sets Time/Reps Tempo Notes
Superman 1 10 4/2/4 Advance to lifting 1 leg
Band Stretch 1 30s 4/2/4 Leg elevated, back foot flat
Crab Grab 1 30s 4/2/4 Advance to lifting 2 legs
Kick Through 1 10 each leg 4/2/4

WORK SET 1

Exercise Sets Reps Tempo Notes/Equipment
Press Ups 3 20 4/2/4 Resistance Band
Resistance Band Bent Over Row 3 20 4/2/4 Upgrade to TRX or DB
Resistance Band Russian Twist 3 20 4/2/4

WORK SET 2

Exercise Sets Reps Tempo Notes/Equipment
Close Grip Press Ups 3 20 4/2/4 Knees, full or blocks
Single Arm Row with KB 3 20 4/2/4 Kettlebell
Single Arm Slider Press Up Plank 3 20 (10/10) 4/2/4 Increase range of motion in full press

WORK SET 3

Exercise Sets Reps Tempo Notes/Equipment
Shoulder Press 3 20 (10/10) 4/2/4 Resistance Band or KB
Row 3 20 4/2/4
Slider Mountain Climbers 3 20 (10/10) 4/2/4 Upgrade with full press