Day 2: Upper Body Strength + Cardio

This workout serves as Day 2 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout.

Welcome to Day 2 of the 30-Day Program! Today’s workout combines upper-body strength training and cardio circuits designed to work your upper body while keeping your heart rate up. In 30 minutes, we will hit shoulders, arms, chest, and back while the cardio bursts ensure you build and improve your endurance and stamina.

Equipment needed:

Dumbbells (Light, Medium, Heavy)
Box, Bench, or Chair

The format of today’s workout is simple but highly effective. We start with a quick warm-up, followed by three circuits alternating between strength exercises and cardio movements. Each exercise lasts 40 seconds with 20 seconds of rest in between, so you’ll stay active without long downtime. After completing one round of each circuit, you’ll move on to the next and finally to the finisher — a high-intensity, 1‑minute challenge designed to push you just a little more.

The main workout is split into three circuits. Circuit 1 targets your shoulders, arms, and back with dumbbell exercises like neutral grip shoulder presses and single-arm dumbbell rows, alongside bodyweight cardio exercises like mountain climbers and high knees. The goal here is to build strength while keeping your heart rate up. The alternating pattern of strength and cardio helps you stay engaged and keeps the workout interesting so you can avoid getting stuck in one routine for too long.

Circuit 2 continues this approach with exercises like alternating front raises, thrusters, and bent-over reverse flies to work the upper body from different angles. Lateral raises and plank jacks incorporate core stability and challenge your endurance while giving your muscles a good pump.

Circuit 3 ramps up the intensity more, featuring exercises like hammer curls and overhead dumbbell tricep extensions to target your arms, while skater hops and jump squats keep your heart rate high and focus on explosive power. The alternating chest flies and push press works the chest and shoulders, rounding out the upper body focus of the workout and giving us a little more cardio work using the dumbbells.

The finisher is a quick but intense burnout. There is no rest in between these rounds. Wide, standard, and modified close-grip push-ups combine into a fast-paced 1‑minute challenge designed to exhaust our chest and arms. The goal here is to push through the fatigue and finish strong. It’s a simple yet effective way to target the muscles worked during the workout and ensure you’ve given them everything.

When selecting the correct weights, this is where you want to pay attention. It’s easy to think that going heavy will always lead to better results, but that’s not always the case. Sometimes, using a weight that’s too heavy can compromise your form, especially on exercises like lateral raises or front raises. Choose a dumbbell that challenges you but not so much that you sacrifice proper technique. If the weights feel too light after a few rounds, that’s a good indicator that it’s time to up the weight. On the other hand, if you feel like you’re sacrificing form to lift heavier, it’s better to scale back a bit to avoid injury.

As always, remember that each workout is about progress, not perfection. If you need to take a break during the workout or modify any movements, that’s okay. The important thing is that you showed up, pushed yourself, and did the work. Don’t be too hard on yourself — every workout counts, and with each one, you’re getting closer to your goals.

Team, keep showing up, stay consistent, and remember that every rep is making a difference. We’re in this together.

Let’s crush Day 2 and keep the momentum going!

Workout Structure

Warm-Up (4 Minutes)

1 round – 40 seconds each:

Arm Circles
Scapular Push-Ups
Thoracic Rotations
Cat-Cow Stretch
Open Book Stretch
Open Book Stretch
Dynamic Chest Opener
Alt Cross Body Stretch

Main Workout (24 Minutes)

Three circuits – Each circuit alternates strength and cardio exercises. Perform 40 seconds on / 20 seconds off for all exercises. Complete one round of each circuit before moving to the next.

Circuit 1:

Neutral Grip Shoulder Press
Mountain Climbers
Single-Arm Dumbbell Rows (Right)
High Knees
Single-Arm Dumbbell Rows (Left)
Jumping Jacks

20 Second Transition

Circuit 2:

Alt Front Raises
Thrusters
Bent Over Reverse Flyes
Pop Squat
Lateral Raises (Standard)
Plank Jacks

Water Break (20 seconds)

Circuit 3:

Hammer Curls
Skater Hops
Overhead Dumbbell Tricep Extensions (single dumbbell)
Jump Squats
Alternating Chest Flys (Standing)
Push Press

20 Second Transition

Finisher (1 Minute – 20÷20÷20, No Rest)

Wide Push Up
Standard Push Up
Modified Close Grip Push-Ups

Water Break (20 seconds)

Cooldown

1 round – 30 seconds each:

Child’s Pose with Side Stretch
Seated Chest and shoulder Stretch
Thread the Needle L
Thread the Needle R
Overhead Tricep Stretch
Overhead Triceps Stretch
Neck Stretch L
Neck Stretch R