FIVE-DAY FIT & FIERCE CHALLENGE

Day 3: Upper Body Blast

Today’s workout focuses on the upper body, primarily your “push” muscles (chest/shoulders/tricep). Following the warm up, the work sequence is a countdown workout for four rounds. Each round you will decrease your time/move – Round 1 = 60 seconds/move. Round 2 = 50 seconds/move. Round 3 = 40 seconds/move. Round 4 = 30 seconds/move. 

You will perform all six moves back to back with little to no rest in between. Once you have finished all six moves you will rest for 1-2 minutes and repeat the sequence for a total of four rounds.

Equipment Needed:

  • Mat
  • Jump Rope (if there is no rope available you can go without)
  • Timer/Stop Watch (I use a free app on my phone for circuit work (ex. Timer or Interval Timer)

Warm Up

  • Jump Rope (30 seconds on/30 second rest) x 4 rounds
  • Rest 1 minute

Workout

  • Spider Push- Ups
  • Commandos
  • Plank Taps
  • Lay Down Buprees
  • Mt. Climbers
  • Rest 1-2 minutes

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