Upper Body
Warm Up
Start your workout with this quick warm up!
Start your workout with this quick warm up!
Exercise Tutorials
This is where you learn the correct form for each of the exercises within this session.
This is where you learn the correct form for each of the exercises within this session.
Pike Push Up
10 reps - 4 sets - 120s rest
Wall Supported Alternating Bent Over Row
See below for gym alternative
16 reps - 4 sets - 90s rest
Alternating Floor/Chest Press
8 reps e/s - 4 sets - 90s rest
Dumbbell Pull Over
See below for gym alternative
10 reps - 4 sets - 90s rest
Halos
8 reps e/s - 3 sets - 90s rest
Dumbbell Rear Delt Fly
See below for gym alternative
12 reps - 3 sets - SS with next exercise
Standing Reclined Bicep Curl
10 reps - 3 sets - 60s rest
Gym Based Alternatives
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
Cable Horizontal Row
This is an alternative to the Wall Supported Alternating Bent Over Row.
10 reps - 4 sets - 90s rest
Lat Pull Down - Wide + Pronated Grip
This is an alternative to the Dumbbell Pull Over.
10 reps - 4 sets - 90s rest
Cable Rear Delt Fly
This is an alternative to the Dumbbell Rear Delt Fly.
12 reps - 3 sets - SS with next exercise
Post Workout Stretch
Hopefully you have time to finish your workout with a post workout stretch!
Hopefully you have time to finish your workout with a post workout stretch!
