Cross > Strength

Fitness Blender 2 Week Challenge Day 10: Upper Body Strength Workout

Warm-up 2 Rounds 30 seconds each (5 Min)
​​​​​​​• Chest opener
​​​​​​​• Wrist Circles
​​​​​​​• Shoulder Circles
​​​​​​​• High Plank to Downward Dog
​​​​​​​• Air Rows

Tri set format (21 Mins)
3 Rounds 30 seconds on, 15 seconds off, 20 seconds rest between tri-sets
Tri Set Shoulders
​​​​​​​• Military Press
​​​​​​​• Lateral Raises
​​​​​​​• Alt Front Raises

Tri Set Back and Biceps
​​​​​​​• Alt Neutral Row
​​​​​​​• Wide Row
​​​​​​​• Standard Curls

Tri Set Chest
​​​​​​​• Chest Press
​​​​​​​• Push Up
​​​​​​​• Tricep Ext ( supine)
​​​​​​​Two times through and then a water break before 3rd the final round around another water break before the cooldown

Cool Down ( 4 Mins)
1 Rounds 30 Seconds Each.
​​​​​​​• Bicep + Shoulder stretch
​​​​​​​• Supine Twist L/R
​​​​​​​• Thread the needle L/R
​​​​​​​• Tricep Stretch L/R
​​​​​​​​​​​​​​• Cobra Stretch