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Upper Body Intensity

Time to build that upper body strength! You'll push through challenging push-up variations and targeted accessories to fire up your chest, shoulders, and triceps — all at a pace that keeps the muscles working hard without overdoing it.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 20s, 20s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout – Compounds

Push-Up (Incline)

3 sets × 8 reps, 8 reps, 8 reps

Push-Up

3 sets × 7 reps, 7 reps, 7 reps

Push-Up (Wide)

3 sets × 6 reps, 6 reps, 6 reps

Main Workout – Accessories

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Push-Up (Diamond)

3 sets × 8 reps, 8 reps, 8 reps

Dip (Triceps)

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 40s

Chest Stretch

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s