WORKOUT

This work­out serves as Day 25 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

We are on our last two days of the pro­gram and for today’s upper body-focused super­sets work­out I’m bring­ing a sweaty blend of strength train­ing and cardio/​power training.

Focus & Ben­e­fits: This upper body focused work­out achieves a blend of strength and car­dio. Those of you who crave a good strength work­out that leaves you nice and sweaty, this is for you! You’ll improve mus­cle strength, mus­cle endurance, and car­dio­vas­cu­lar capacity.

Equip­ment: Mat, small cleared out space of a wall, and weights that are suit­able for upper body strength train­ing exercises

Tips & Help­ful Infor­ma­tion: The first exer­cise in each super­set empha­sizes strength and the sec­ond exer­cise empha­sizes car­dio. The idea is to slow down and focus on heavy lift­ing for the first exer­cise in each pair and then men­tal­ly and phys­i­cal­ly switch gears by bring­ing more pow­er and speed to the sec­ond exer­cise. Through­out these exer­cis­es, there is a mix­ture of using weights/​not using weights, I will guide you along the way!

In total, each exercise/​superset will be com­plet­ed 3x. Right away we com­plete each super­set twice before mov­ing on, then we take a water break and come back for one last time through. I was sur­prised by the ener­gy my mus­cles and body still had left going into that last round despite how I had felt after the first part — this shows the pow­er of tak­ing a small break and com­ing back! The last round also felt encour­ag­ing with its bored eas­i­ly approach.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine pret­ty sig­nif­i­cant­ly tax­es both the mus­cu­lar and car­dio­vas­cu­lar sys­tems inter­change­ably, mak­ing it a lev­el 4 in dif­fi­cul­ty. Mod­i­fi­ca­tions are to lessen the weight loads and mod­er­ate your pace on the cardio/​power exercises.

Clos­ing Note: Way to go tack­ling this work­out as you pushed your mus­cu­lar and car­dio­vas­cu­lar threshold!

Warm-Up: 7 exer­cis­es, 40 sec­onds each (5 minutes)
Cuban Rota­tion + Press
Slight Squat + Alt Piv­ot Press
Arm Swing + Bicep Curl
Good Mornings
Fly + Side Steps
Wall Push Up + Openers
Squat + OH Tri­ceps Ext

Work­out: 5 super­sets 3x, 50 sec­onds active / 20 sec­onds rest / 40 sec­onds active / 20 sec­onds rest (32.5 minutes)
Each pair will be com­plet­ed 2x in a row before mov­ing on and then we will go through them all once more

Upright Row (2 x 15 lbs)
Pow­er Upright Row (2 x 15 lbs)

Bicep Curls (2 x ¹⁰⁄₁₅ lbs)
Bicep Curl Punch­es + Side Steps (2 x 5 lbs)

Back Exten­sions
Good Morn­ing + Jump

Chest Fly (2 x 15 lbs)
Explod­ing Wall Push Ups

OH Tri­cep Ext (1 x ¹⁰⁄₁₅ lbs)
Slight Squat + OH Tri­cep Ext

**Water Break Before Final Round and Before Cool Down**

Cool Down: 6 exer­cis­es, 50 sec­onds each (5 minutes)
Wall Tri­cep Stretch
Wall Chest & Back Stretch
Seat­ed Upper Body Opener
Supine Spinal Twist
Deep Squat to For­ward Fold
Alt Run­ner’s Lunge Openers

Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8