DAILY WORKOUT

45 Minutes | UPPER BODY & CARDIO

UPPER BODY & CARDIO

A workout series at a slightly slower pace. Made up of an upper body sequence focusing mainly on arms, with a cardio finisher. With the warm-up, elevate heart rate, then slow it down during the strength sequence, and then spike it again at the end. Focus today on movement quality, and make sure the resistance and weight are heavy enough with each exercise to stimulate muscle breakdown. The cardio sequence “sprint finisher” will take a bit longer. Complete each exercise as fast as possible one time through. Rest 1 minute and repeat again.

HOME EQUIPMENT FOR EXERCISES

Resistance Band

Empty Paint Cans

Reusable Bags / Travel Bags

Cans of Food or Odd Objects for Weight

PVC pipe or Broomstick

Suitcase / Gym Bag

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM UP

1.

Elevated Feet Taps

X 20

2.

Plank Rotations

x 10

3.

Inch Worms

x 15

3 ROUNDS

WORKOUT SEQUENCE

1.

Resistance Band Curls

X 20

2.

Overhead Tricep Extensions

X 20

3.

Reverse Grip Curl to Press

X 15

4.

Rows

X 15

5.

REST

1 MIN

5 WORKING SETS

CARDIO SEQUENCE

1.

Plank Shoulder Taps

X 50

2.

Burpees

X 25

3.

Hight Knees

X 50

4.

REST

1 MIN

2 ROUNDS

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