Last Updated on April 15, 2022
This week’s Upper Body #3 Circuit Training Workout will use the following equipment and format. You can adjust the time based on how much time you have or you can reduce the number of circuits you complete. For equipment substitutes, see my Introduction to Drift-Along Workouts post.
Equipment:
– Mat
– Weights
Timing + Format of Workout:
– Warmup: roughly 10 minutes
– Circuit 1: 10 minutes (1 minute each exercise)
– Rest 1: 2 minutes
– Circuit 2: 10 minutes (1 minute each exercise)
– Rest 2: 2 minutes
– Circuit 3: 10 minutes (1 minute each exercise)
– Rest 3: 2 minutes
– Bonus Exercises: 3 minutes
– Cooldown/Stretch: 2 minutes
* I like to use an interval timer on my phone that will time everything for me. The app I use is called Interval Timer.
Warmup:
Take a few minutes to warm your body up with about 2 or 3 minutes of cardio – run around the track a few times, jump on the treadmill, do jumping jacks, whatever gets your heartrate up for a few minutes.
After cardio, take a few minutes to stretch out your WHOLE body. Even though we are just working on one part of the body, to properly do these exercises, you should be engaging your whole body.
Before doing the workout, go through each exercise once so you are familiar with how to do them. Now is the time to decide if you need to make any modifications if something isn’t working for you.
Circuit Exercises:
1 min each x 3 sets
(2 min rest between each circuit)
*Click on each exercise to see a video demonstration!
1. Commando Burpees
Start with a normal burpee, using as much power to jump into the air as you can. When you make it down to pushup position, go into a commando (hand plank down to elbow plank), and then jump back up and start from the beginning. Alternate which arm you go down to for the commandos.
2. Overhead Press
Using weights or not, bring your arms overhead, squeezing your shoulders at the top, then back down to a 90-degree angle.
3. High Knees
Run in place with your knees high in front of you.
4. Lat Raises
Holding weights or no weights, bring your arms up from the side to about your shoulder height. Make sure you have a slight bend in your elbows and that you can see your hands in your peripherals.
5. Plank Walks with Commando
In plank position, walk to the side a few steps, hand and foot in sync, keeping a good plank position with your butt down. Before heading the other direction, drop down into a commando (hand plank down to elbow plank and back up). Then go the other direction, using the alternate arms to do the commando at the end.
6. Front Raise to Upright Row
Demo: Front Raise to Upright Row
With weights or without, bring your arms straight in front of you with only slightly bent elbows. Stop at your shoulder height. Slowly bring them back to starting position at the bottom, and then pull your hands upward, bending at the elbows, into an upright row. Alternate.
7. Mountain Climbers
In plank position, run bringing your knees up to your chest.
8. Narrow Back Row
Standing in a tabletop position bent forward, pull your arms back, keeping your arms close to your sides the whole time and squeezing your back.
9. Tricep Kickbacks
Using a weight or not, stand in a lunge stance, resting your arm and body weight on the front bent leg. With the other arm, holding the weight, bring it to the side of your body in a 90-degree angle bent position. Straighten your arm without moving the upper part of your arm and only bending from the elbow. Do not swing.
10. Plank with Front Raise
In a hand plank position, lift each front arm one at a time in front of you, aiming to bring it right next to your ear or higher. Try not to twist your body on these, keeping your whole body as still as possible with the exception of your arms. Try using a weight for added intensity.
Bonus
1. Side Plank Twists
Start in a side plank, balancing on one hand, use a weight in the other hand starting at the bottom, as far behind you as possible in a twisted position, then reach up to the ceiling as you follow your hand with your head. Either stack your feet or stagger your feet for more stability.
2. Weighted Weave
Leaning back in a V-sit position with your feet off the ground, use a weight to weave between your legs. The further back you lean, the more difficult it will be.
3. Plank Rocks
Starting in an elbow plank position, put your arms parallel to each other. Then rock forward and backwards, keeping your body tight and your butt down.
Missed a workout? See them here at Catch the Drift’s Health & Fitness section.
Need modifications? Have questions or comments? Feel free to contact me at catchthedriftfit@gmail.com.
