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Upper Body Burnout

Get ready to push your upper body to the limit! This high-intensity session combines explosive push-up variations and jump rope intervals to torch your chest, shoulders, and triceps.

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Created by

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Workout Breakdown

Warm-Up

1

Jump Rope

1 set × 120s

2

Arm Circle

1 set × 30s

3

Shoulder Roll

1 set × 30s

4

Inchworm

1 set × 6 reps

Main Workout

4 circuits
1

Push-Up (Diamond)

1 set × 3×10 reps

2

Push-Up

1 set × 3×10 reps

3

Push-Up (Wide)

1 set × 3×10 reps

4

Jump Rope

1 set × 30s

4 circuits
1

Pike Push-Up

1 set × 3×10 reps

2

Push-Up (Incline)

1 set × 3×10 reps

3

Push-Up (Decline)

1 set × 3×10 reps

4

Jump Rope

1 set × 30s

3 circuits
1

Plank (Shoulder Tap)

1 set × 20 reps

2

Dip (Negative)

1 set × 1 reps

3

Inverted Row

1 set × 1 reps

4

Jump Rope

1 set × 30s

3 circuits
1

Jump Rope

1 set × 30s

2

Push-Up

1 set × 1 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

4

Cat-Cow

1 set × 45s

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