DAILY WORKOUT

40 Minutes | UPPER BODY PRESS & CORE

UPPER BODY PRESS & CORE

A volume based, upper body, workout series made up of a warm up sequence, an AMRAP sequence for the main workout, and core focused finisher. The repetitions for the main workout sequence start off lower, but increase in difficulty as reps are added each round while maintaining a steady pace. This being a ladder form workout sequence, add 2 reps to each movement, each round, for 22 minutes attempting to hit as high of reps as possible. Pick a load for weight that challenges the effort of the exercise, but is sustainable. For the core finishing workout sequence, complete as many repetitions as possible in the allotted time for the amount of rounds.

HOME EQUIPMENT FOR EXERCISES

Luggage and Backpack

Gallons of Water

Cans of Food or Odd Objects for Weight

Broomstick or Rod

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM-UP SEQUENCE

1.

Oblique Twists

X 30

2.

Swimmers

X 20

3.

Shoulder Pass Throughs

X 10

4.

REST

1 MIN

3 ROUNDS

WORKOUT SEQUENCE

1.

Hand Release Pushups

X 2 (+2 EACH ROUND)

2.

Push Press

X 2 (+2 EACH ROUND)

3.

Ground to Overhead

X 2 (+2 EACH ROUND)

AMRAP FOR 22 MINUTES (LADDER FORM)

FINISHING SEQUENCE

1.

Anchored Sit-Up

60 SECS

2.

REST

30 SECS

3.

Anchored Leg Raises

60 SECS

4.

REST

30 SECS

3 ROUNDS

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