Upper Body and Cardio Circuit

This work out is more to burn out the muscle with high reps and targeting different muscle groups all in one session. Each set focuses on one specific muscle group ending with a cardio circuit then a quick one minute rest period. Each exercise should be a goal of 15-20 reps (exhaust the muscle) with medium weight. Each cardio circuit is 100 jump ropes, 50 jumping jacks, and 10 burpees.

Upper Body and Cardio Circuit

First Set: Biceps

  • Hammer Curls on Bosu Ball
  • Bicep Curls to Overhead Press
  • In and out Bicep Curls
  • Cardio Circuit

Second Set: Triceps

  • Tricep Kickbacks
  • Tricep Dips
  • Overhead Tricep Extension
  • Cardio Circuit

Third Set: Shoulders

  • Lateral Raise
  • Frontal Raise
  • Overhead Press
  • Cardio Circuit

Forth Set: Chest

  • Floor Chest Press
  • Floor Chest Flies
  • Push ups on Bosu Ball
  • Cardio Circuit

Fifth Set: Back

  • Bent Over Rows
  • Rear Flies
  • Pull ups (can be assisted)
  • Cardio Circuit

Finish with 20-30 minute cardio (stationery bike, elliptical, etc.)

Duration: 1 hour (with cardio, an hour and a half)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s