10 Minute Intense Upper Body Workout

This is a 10 minute workout, meant to fatigue your upper body. Start with a challenging weight for each exercise, one that fatigues your muscles by the end of the given reps. As the workout progresses, decrease weight as needed with each round. There are 3 exercises that you will do as many times as possible for 10 minutes straight.

The purpose of starting out with heavy weight, is to maximize your muscle usage and burn because the workout is so short. Take as minimal breaks as possible, to keep an elevated heart rate and to increase calorie burn.

Set a timer for 10 minutes and complete the following exercises as many times as possible:

Step and Swing – 20 reps
Shoulder to Shoulder Press – 12 reps
Lateral Raise – 10 reps

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Step and Swing Perform a kettlebell or Sandbag swing while alternate stepping side to side, swinging the weight between your legs as you come to center with legs apart. Elevate the weight and switch hands as your feet step together. As you step to the right the bag should be in your right arm, swinging under your legs. Step back together as you bring the bag up and switch hands, then step to the left as you bring the bag down between your legs with your left arm. Repeat alternating sides (each swing = 1 rep).
Shoulder to Shoulder Press Hold a sandbag, dumbbell or barbell on your right shoulder with ends facing forward and back. Gripping with both hands, lift the weight up and over your head to the other shoulder. Repeat pressing shoulder to shoulder, using your legs for momentum if needed. If you find yourself arching your back, use a lighter weight.
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Lateral Raise Stand with a slight bend in your knees, your low back slightly arched, chest out and midsection tight. Hold a pair of dumbbells with a neutral grip outside your thighs. Raise the dumbbells out to your sides in a wide arc, keeping your elbows high while maintaining the slightly bent elbow position. Raise the weights to just above shoulder level, then lower under control. Be sure to not shrug your shoulders, so that your lats are doing the work. If you find yourself shrugging your shoulders, lower your weight.
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8 Minute AMRAP – Legs and Core

Here’s a quick 8-minute AMRAP (as many reps/rounds as possible) workout. Push yourself for the entire 8 minutes to complete this workout as many times as possible. Take a quick break when needed, but work your ass off for just 8 minutes to get the most out of this workout.

I completed 4 rounds + 13 reps of this workout.

Set a timer for 8 minutes and complete the following back to back:

Suitcase Squat  – 5 reps/side
Weighted Sit-up – 10 reps
One-Leg Row and Tuck – 10 reps/wide

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Suitcase Squat (left/right) Stand with feet hip-width apart, arms by sides, holding a dumbbell in right hand. Lower into a squat bringing weight as close to the ground as possible and repeat.Complete reps then switch to the left hand.
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Weighted Sit Up Start laying down with legs straight and holding a dumbbell with both hands back over your head. Sit up- keeping the reaching with the weight toward your feet. Bend your knees slightly if needed. Lower back to star, bringing the dumbbell back toward the floor behind you.
One Leg Row and In (left/right) Stand holding a dumbbell/kettlebell in your right hand and put all weight on your left leg as you raise your right leg behind you as you hinge forward and hold the weight straight down from your chest, left arm reached out past your head for balance. Row the weight toward your chest bringing your elbow back as you bend your elevated leg tucking the knee toward your chest. Lower the weight and straighten your leg back behind you. Repeat keeping all weight on your standing leg and leaning forward. Complete reps then switch sides.

Superset Circuit Workout

Superset workouts are designed to give you multiple workouts at once, with little rest in between. You complete each superset for a prescribed amount of rounds and complete the exercises back to back with no rest, only resting between each superset.

This workout consists of 3 supersets. You will complete each 3 times before resting and moving on to the next. This is a total body workout involving weight training, as well as some body movements. Don’t rush yourself, but don’t rest between sets.

Here is a break down of the workout, descriptions can be found below.

Superset #1
3 sets
Reverse Hook Crunch (20 reps)
Bent Over Lateral Raise (12 reps)
Elevated Plank Tricep Kickbacks (12 reps/arm)

Superset #2
3 sets
Shoulder Circle to Crunch (15 reps)
Jump Squats (20 reps)
Weighted Jabs (40 reps)
Skier Swings (20 reps)

Superset #3
3 sets
Sumo Squat Press (15 reps)
Up and Over Presses (12 reps)
Triceps Curl + Knee Tuck (12 reps)
Plank Row to Double Row (10 reps)

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SUPERSET 1

Reverse Hook Crunch (x20) Lay on your back with arms reached overhead or down by your sides and legs straight and extended off the ground slightly. Bend knees toward chest and lift hips off the ground and extend your legs up pushing your feet up and back. Reverse the motion and repeat.

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(last part of crunch)

 

Bent Over Lateral Raise (x12) Stand with a dumbbell in each hand, knees slightly bent and hinge forward so that the weights are below your chest. In a controlled motion, raise the weights out to your sides in a wide arc without bending or extending your elbows. Raise the weights until they’re about even with your body, maintaining the bent-over position to reduce body swing, then hold the top position for a count before slowly reversing the motion back to the start.
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Elevated Plank Tricep Kickback (x12/arm) Get into plank with one arm on a step/bench and grasp a dumbbell in the other hand by your side with the weight up by your rib and elbow pointing back. From here extend your arm back into a tricep kickback and then bend back to start. Keep your upper arm still and close to your body. After completing reps, switch sides. You can also do this in plank from the floor (see pic)
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SUPERSET 2

Shoulder Circle to Crunch (x15) Lie faceup on a mat lifting light dumbbells behind your head, palms facing the ceiling. Engage your core and lift your legs off the floor six inches, knees slightly bent. Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly. Extend your legs out and your arms overhead, reversing the motion. TIP: to keep tension on the lower abs, don’t let your upper legs go past 70 degrees.
Jump Squats (x20) Stand with feet hip-width, abs engaged with arms at your sides. Squat down bringing your arms bent in front of you.Jump up as high as you can, using your arms for momentum, and land softly back down into the squat position. Pause briefly and repeat.
Jump Squat 2
Weighted Jabs (20/arm) Start with feet hip-width apart, a dumbbell in each hand. Bend knees and lean forward from hips, pulling belly in tight. Bend arms, bringing elbows close to rib cage, palms facing in. Extend right arm in front, palm down. As you draw back, repeat with the left arm. Continue alternating jabs in a quick continuous pace, each jab is 1 rep. Keep core engaged throughout.
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Skier Swings (x20) Stand with a dumbbell in each hand (palms in) at your sides,hinge forward slightly with knees slightly bent. Raise both arms straight up and back behind you (skier pose). Swing both arms forward and up as you come to standing. Swing arms back down and back into skier pose, keeping back straight and chest lifted throughout.
skiswing

SUPERSET 3

Sumo Squat Press (x15) Stand with feet wide and toes slightly turned out. Hold a weight in both hands with your palms up (holding the ends of a dumbbell or kettlebell from under it). Squat down, and as your straighten your legs, press the weight overhead. Lower weight and return to squat.
Up and Over Presses (x12) Hold a barbell in front of your chest with palms out. Press the bar up and down behind your head, resting it on your traps. Push the bar back up and over down to your chest. Be sure to not use too heavy of a weight.
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Triceps Curl + Knee Tuck (x12) Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in. Bend elbows, bringing dumbbells behind head, as you extend your legs out in front of you. Bring your knees to your chest as you straighten your arms back to start, and repeat. You can also do this using a barbell.
Plank Row to Double Row (x10) Start in plank, holding weights, feet wide. Do a row with each arm, hop feet forward with feet together and stand part way and do a double row slightly bent forward, keeping butt back and back straight. Place weights back on ground and jump feet back to wide plank.(1 rep)
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Combination Dumbbell Workout

This workout uses dumbbells in a combination of moves that will work your entire body….we will hit abs, legs, arms and even your delts and back. You should be able to use the same set of dumbbells for all moves, but adjust weight accordingly if needed.

You will do 2 sets of the following workout, resting 2 minutes between sets. Move from each exercise within a set with no rest, but take your time while performing each move, to insure that you’re doing them correctly.

2 sets

Rotated Row – 10 reps/side
Elevated Plank Lateral Raise – 10 reps/arm
Crunch and Tap – 20 reps
Squat & Raise to Upright Row – 12 reps
Weighted Rotations – 12 reps

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Rotated Row (left/right) Start in a shallow squat, hinged forward and holding a weight in each hand, arms extended down. Pull your right elbow back, squeezing your right shoulder blade toward your spine while you twist to the right while remaining hinged at the hips. Straighten arm to start and repeat. Complete reps, then repeat on other side.
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Elevated Plank Lateral Raise (left/right) Get into plank with one arm on a step/bench and grasp a dumbbell in the other hand by your side, palm facing in and feet wide. Keeping your entire body rigid, raise your arm up and out to your side by contracting your delt muscle, until your arm is at shoulder level and parallel to the ground. Hold for a moment before slowly lowering to the start. Be sure to keep your hips and shoulders square. Complete reps then repeat on the other side.
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Crunch and Tap Lay on your back holding a dumbbell with both hands above your chest, legs lifted with knees above your hips bent 90 degrees. Holding the weight still, crunch up. Lower shoulders down then tap your toes to the ground, keeping your knees bent (1 rep). Come back to start position and repeat.
Squat & Raise to Upright Row Stand with your feet slightly wider than hip width, holding dumbbells in front of your thighs, palms facing your body. Lower into a squat until your thighs are parallel to the floor while lifting your arms forward up to shoulder height. Lower your arms as you return to standing, then lift your elbows out to the sides, bringing the weights to your chest. Simultaneously, rise onto the balls of your feet, flexing your calves. Return to standing, lowering arms to front of thighs. Works: deltoids, upper back, core, legs, calves.

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Weighted Rotations Stand holding dumbbell at chest with both hands, feet together. Twist 90 degrees to the right, then 180 degrees to face left. Keep your abs tight and move fast. Bring to center. (1 rep). Next rep you will turn left from center, 180 degrees to face right and then back to center. Alternate the side you start with. Be sure to use your abs to twist, and keep your hips forward.
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2 Part Total Body Workout

This workout is 2 parts. The first half is a high intensity interval training circuit, where you will be doing 30 seconds of work followed by 10 seconds of rest for 3 sets (18 rounds total). This will be a great cardio workout to get your heart rate elevated and calories burning.

The second part will be a 12 minute AMRAP (as many reps as possible) workout. You will complete 12 reps of each exercise, for as many rounds as possible for 12 minutes straight. Try to rest minimally so that your heart rate remains elevated. This will be more of a weight training and muscle building workout.

Here is the layout of the workout. Rest 2-3 minutes between parts 1 and 2:

PART 1
30 seconds work/10 seconds rest
3 sets (18 rounds total)

Bench/Mat Jumps
Left Reverse Lunge + Front Kick
Right Reverse Lunge + Front Kick
Left Windwills
Right Windmills
Reverse Hook Crunch

PART 2
12 Minutes (AMRAP)
12 reps each 

Front Squats
Reverse Grip Row
Weighted Bench Dips

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Part 1
30 seconds work/10 seconds rest

Bench Jumps/Mat Jumps Stand on one long side of a bench and lean over, grasping the edge on either side of it. Keeping your arms straight (not locked) and your shoulders aligned over your hands, bend knees and jump your feet over to the other side of bench, landing with feet together. Repeat back and forth. Tighten your abs as you jump to improve balance and control. You can also do this using a mat by hopping your feet over a mat with your hands on the mat.

bench jump

Reverse Lunge + Front Kick (left and right) Keeping your abs tight, step back with your right foot and lower into a reverse lunge. Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg. Return to reverse lunge and repeat (continuous motion) After time, repeat with other leg.

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Windmills (left and right) Holding a weight in each hand, stand with feet slightly wider than hip-width, rotate left toes outward and raise right arm above head, keeping eyes on the weight. Shift hips to the right, lean to the left and lower torso toward floor so weight hovers just above floor. Keep body as flat as possible and keep torso still. Shift pelvis to center and distribute weight evenly to both feet as you come back to standing. If holding 2 weights is too difficult, hold just one in your higher hand. After time, switch sides.

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Reverse Hook Crunch Lay on your back with arms reached overhead and legs extended off the ground slightly. Bend knees toward chest and lift hips off the ground and extend your legs up pushing your feet up and back. Reverse the motion and repeat.

 

Part 2
12 minutes/12 reps each

Front Squat Stand with your feet shoulder-width apart, holding the bar across your front delts and collarbone, keeping your elbows high and your back flat. Bend your knees and hips as if to sit in a chair until your thighs are parallel to the floor, then push through your heels to return to standing. If you do not have a barbell you can hold a set of dumbbells in a similar way.

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Reverse Grip Row Hold a barbell/sandbag in front, gripping with your palms up (like you’re going to do a bicep curl) – or use a set of dumbbells holding the same grip. Bend slightly forward at the hips and bend the knees slightly, so that your back is at a 45 degree angle. Lift the weight to your chest, keeping your arms tight to your body. Pause briefly then straighten arms. Repeat, keeping this same body position.
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Weighted Bench Dips Sit on a bench or chair with your legs extended out in front of you and a dumbbell or weight plate in your lap. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench. Lower your body by bending your elbows to about a 90 degree angle. Press up from the palms of your hands squeezing the triceps and repeat. For added challenge, place your feet on another bench in front of you. If this is too difficult, perform tricep dips without any extra weight.

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20 Minute AMRAP Workout

AMRAP workouts are a great way to maximize a short amount of time with a workout. AMRAP means “As Many Reps As Possible”. You are given a set of exercises for a prescribed number of reps each, and you perform as many reps and rounds of the sets as possible in the given amount of time.

This workout will be 20 minutes. For the exercises, I want you to use a weight that pushes you, so that by the end of the workout you are near failure. This is a high intensity workout, meant to make you burn calories by resting as little as possible – and utilizing muscle groups with weight training allows you to burn calories post workout for up to 24 hours.  Take a rest as needed, and pace yourself appropriately.

I did this workout at CrossFit this week and completed 8 rounds, plus 25 reps. For the push press I used a barbell with 45 lbs, and for the kettle bell swings I used a 30 lb kettle bell. Box jumps I used a 20″ box.

Set a timer for 20 minutes and do the following exercises in order for as many rounds as possible:

Push Press – 10 reps
Kettle Bell Swings – 10 reps
Box Jumps – 10 reps

Push Press – If you don’t have a barbell, you can use 2 dumbbells for this exercise or a sandbag – but a barbell is easier for stability due to the heavier weight. Start with the barbell rested in front of your shoulders against your chest (or hold a dumbbell in each hand in the same position, palms facing out.) Use your legs to help push the weight straight up and then back to start. Bending your knees and even hopping slightly will help you push the weight up, especially near the end of the workout! Be sure to keep your core tight and back straight, and don’t allow your back to arch when pushing the weight up. If you find yourself doing this, lower your weight.

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Kettle Bell Swings – If you do not have a kettle bell, you can hold a single dumbbell on end with both hands. Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and swing the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face, keeping your arms straight. Squeeze your glutes at the top, then bend knees as the weight comes down to back between your legs – repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight.

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Box Jumps – Stand behind a box or bend. Bend knees and jump with both feet onto the box or bench. Step down and repeat. If these are too difficult, do step-ups as quickly as possible. If you do not have a box/bench, do tuck jumps and jump as high as you can bringing your knees to chest.

Box-Jump

Weights Then Cardio Gym Workout – And Why it’s Beneficial

This is a great workout I got in the other day and wanted to share. I completed 2 supersets, followed by a short HIIT circuit. Both types of circuits keep your heart rate elevated, increasing your calorie burn and muscle utilization. This workout got me thinking about how so many people do cardio before weight training. Unless it’s just a 10 minute warm-up to get your heart rate up, consider doing a cardio session after a weight training session.

The first part of my workout was 2 supersets. In each superset, I complete the exercises back to back and rested briefly between rounds. I made sure that my weights and machines are near each other, so that my rest time between exercises was limited.

The second part of the workout was a high intensity interval training circuit. I just threw this in because I wanted a little extra burn…but there’s a reason I got in my cardio post resistance training.

So…why weights before cardio?

Many people assume to do cardio before weight training, but that actually can be counterintuitive. If you knock out an intense cardio workout, you won’t have the glycogen stores to get an effective weight training circuit in.  If glycogen levels are low, it affects our energy levels. If you use up that energy, it won’t be available when you need to lift heavy weights, making a goal of building muscle, increasing strength, or maximizing calorie burn through weight lifting compromised. Increased fatigue during weight training can also lead to injury.

Lengthy cardio also lowers the blood’s pH, because exercise causes increased levels of lactic acid. This acidic environment causes muscular fatigue and, in turn, performance drops. So besides using the energy you need for heavy resistance training, doing cardio first also makes it harder for you to contract the muscles…which is counter-productive.

So if you’re looking to build muscle and burn fat, consider hopping on that treadmill after resistance training, if you do decide to do cardio and weight training sessions both in one day. However, at the end of the day, the most effective workout is the one you will stick with.

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So…here’s my workout

Complete each move in a superset back to back without rest. Rest 1-2 minutes between each round. Take a 2 minute rest and get your bosu ball and mat set for the HIIT circuit.

SUPERSET 1: 4 rounds

Lying Leg Curl Machine (10 reps) – Be sure to position the pad so that it is at the bottom part of your calf. *if you don’t have access to this machine use the sitting leg curl machine

Stiff Leg Deadlift  (12 reps) – Use a moderately heavy weight. Increase your weight if you aren’t maxing out near the end of your reps..

Leg Press (10 reps) – I used 160lbs (80lbs on each side), but start at a manageable weight and work up with each round.  Be sure to push through your heels, but not to lock your knees out. If you are more comfortable, or are a beginner, use the seated leg press machine with adjustable weights attached instead of a free-weight leg press.

SUPERSET 2: 4 rounds

Weighted Back Hyperextension (10 reps) – Hold a weight plate at your chest as you lower and raise, being sure not to over-extend at the top of the movement. When you bend forward, the pad should be at your hips, so that your lower body is stabilized. As you bring your body up, keep a straight back and stop when your body is at neutral. Use a weight that is comfortable and does not cause you to strain your back, and allows for a fluid movement.

Weighted Side Bend (12 reps/side) – Grab a moderate weight in one hand and hold it straight down at your side. (I used the same 25lb weight plate I used for the previous exercise). Place other hand on your hip and bend to the side so that you’re lowering the weight toward the ground. Come back up just past neutral and repeat. Complete reps then switch sides.

Standing T Bar Row (10 reps) – Adjust the leg height so that your upper chest is at the top of the pad. Lean against the pad and grab the handles. You can use a palms down, palms up or palms in position depending on what part of your back you want to work more. Extend your arms completely to start. Slowly pull the weight up and squeeze your back at the top of the movement. Do not lift your body off of the pad. Lower and repeat. If you don’t have access to this machine, you can straddle a barbell and grasp the end of it. With back straight and arms outreached, pull the end of the barbell up toward your chest.

HIIT Circuit: 2 rounds – 45 seconds work, 15 seconds rest (ALL OUT!!)

Bosu Ball Mountain Climbers – Balance on a bosu ball with hands placed on the sides of the flat end. Quickly alternate bringing knee to chest.

Reverse Curl and Extend – Lay on your back with legs straight and arms at your sides. Bring knees to chest and then extend your legs straight up and slightly back, lifting your hips. Reverse the movement, bringing legs straight out in front but lifted slightly off the ground. Do these as quickly as you can.

Bosu Ball Low Side Steps – Place a bosu ball flat side down, and stand to the side with one foot in the the middle of the ball. Squat slightly, and remain low as you hop and bring the other foot to meet the foot on the ball, and stepping the other foot on the ground on the other side of the bosu ball. Repeat alternating sides, and keeping your body low.

Bicycles – Perform traditional bicycle crunches, keeping a steady but controlled pace.

Bosu Rope Climbers – Place a bosu ball flat side down, and sit in the middle of the ball, legs in front and knees slightly bent. Lean back slightly and lift your feet off the ground. Hold this positions and you alternate extending each arm up and down in front of you, as if you were climbing a rope. Keep feet elevated throughout.

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My Workout Playlist

Jay Z – Moment of Clarity

Eminem (feat. Kendrick Lamar) – Love Game

Lil Wayne (feat. Rick Ross) – John

Eminem – W.T.P

The Neighbourhood – Sweater Weather

Jay Z – BBC

Chris Brown (feat. Usher) – New Flame

BANKS – Waiting Game

Ed Sheeran – Don’t

Drake – 0 to 100

Maroon 5 – Animals

Kanye West – Clique

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