Upper Body & Core Day Eleven
BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA
DAY 3: 18TH JANUARY
“Practice creates confidence. Confidence empowers you.” – Simone Biles
WORKOUT: UPPER BODY & CORE STRENGTH
Today we work on building strength in our upper body and core using bodyweight and dumbbells. Don’t worry if you don’t have any dumbbells, just grab something around the house (like water bottles). We target upper body muscle groups include your back, chest, shoulders, biceps & triceps.. and of course your core, this time adding a little core rotation.
Depending on your strength and confidence level, choose the demonstrated variation that best suits you. You will repeat this session on day 7 & 11.
Below is a guide on how to approach this session.
First decide which “level” you are according to your current fitness & strength level + how much time you have available.
Level 1 is beginner.
You’re new to exercise or returning after time off, or
you’ve been training 1–3 times per week for less than 3 months, you may have used equipment before however need to start with bodyweight first to rebuild confidence.
Level 2 is intermediate.
You’ve been training 2–3 times per week for 3–12 months and feel confident using dumbbells.
Level 3 is advanced.
You’ve been training 2–4 times per week for 12+ months and feel confident using equipment.
How to choose your dumbbells weight range?
Recommended dumbbell loads are not specified in this challenge because there’s simply too much variation between different people. Finding what works for you might require a little trial and error — and that’s totally OK. A good rule of thumb is to lift a weight that’s heavy enough to be challenging (e.g. you couldn’t easily bicep curl for 20+ reps with dumbbells), but not so heavy that you end a set with poor technique or feeling totally depleted. You should feel able to complete 1– 2 more reps with good form when you stop every set. Remember, if you don’t feel ready to use dumbbells, choose the body weight variations instead and take your time,
Perform the warmup first (don’t skip!) and then complete 3 supersets + a cooldown.
A "superset" is when 2 exercises are done successively one after the other with no rest between the exercises. Choose your “level” (set range, weight range, exercise variations), set your timer and let’s go!
TIP: you are in charge of your workout intensity, listen to your body, take more breaks if you need to and do what feels best for you.
PHASE 3: REPEAT, INCREASE INTENSITY
(EG: ADD WEIGHT, INCREASE WEIGHT BY 0.5-1KG OR ADD 1 EXTRA SET)
6 EXERCISES / 3 SUPERSETS
EQUIP: BODYWEIGHT OR A SET OF DUMBBELLS (DB)
45 SECS REPETITIONS (REPS) PER EXERCISE
COMPLETE AS MANY CONTROLLED REPS AS YOU CAN IN THE TIME ALLOWED 1MIN REST BETWEEN SETS
LEVEL 1: COMPLETE 2 SETS
LEVEL 2: COMPLETE 3 SETS
LEVEL 3: COMPLETE 4 SETS
PLEASE NOTE: THE DEMONSTRATION VIDEOS ARE PURELY FOR INSTRUCTION, PLEASE WATCH THE VIDEOS BEFORE YOU PERFORM THE EXERCISES AND THEN COMPLETE THE SETS IN YOUR OWN TIME.
TO VIEW THE OUTFITS CLICK ON THE PRODUCTS 😉
WARMUP: 2-3 X ROUNDS
(Set your timer for 6-9 x 30sec intervals)
30 SECS WALK OUT TO PLANK CIRCLE EACH ARM, RETURN
30 SECS HEEL SIT QUADRUPED T-SPINE ROTATIONS
30 SECS PUNCH JACKS (OR NO JUMP - ALTERNATING SIDE LEG TAPS)
60 SECS REST
Pieta is wearing an XS in
SUPERSET 1: CHEST / BACK
(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)
1. PUSHUPS (OR ON YOUR KNEES OR HANDS ELEVATED)
2. PLANK RENEGADE (OR ON KNEES OR FULL)
60 SECS REST
Pieta is wearing an XS
Marlena is wearing in Medium
Zmutt Tank Lava Stone
SUPER SET 2: SHOULDERS / BICEPS & TRICEPS
(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)
1. DB BICEP CURL + OH PRESS
2. DB BENT OVER TRICEP KICKBACKS
60 SECS REST
Pieta is wearing an XS in
SUPERSET 3: CORE
(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)
1. RUSSIAN TWIST (OR BODYWEIGHT)
2. BICYCLES (OR BENT LEG TOE TAPS)
Pieta is wearing an XS in
Marlena is wearing in Medium
Zmutt Tank Lava Stone
COOLDOWN
(Set your timer for 30secs per stretch, or longer if you choose!)
ARM CIRCLES FORWARD
BACK SHOULDER STRETCH
L & R TRICEP STRETCH L & R
Pieta is wearing an XS in
TOTAL TIMINGS:
WARM UP = APPROX 5MINS
SET 1 = APPROX 4-8MINS
SET 2 = APPROX 4-8MINS
SET 3 = APPROX 4-8MINS
COOLDOWN = APPROX 3-5MINS
