28 Day Summer Shape Up: Day 5- Upper Body Crush

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #5

“Upper Body Crush”
do this one at home, no equipment needed!

 Warm Up- 50 shoulder circles in each direction, arms out to sides, shoulder height, small circles

8 Plyo or “clap” Push-ups

10 Dolphin Push-ups (high plank, press up to downward dog, and back to start)

12 Side Plank Hip Dips (12 each side)

14 Lateral steps in high plank ( 14 each direction, can use a mini band on wrists)

16 High Plank to low plank ( start in high plank, lower down to forearm plank )

18 Triceps push-ups (elbows hug in next to ribs)

20 Triceps dips ( from couch, coffee table, ottoman etc)

18 Alternating High Plank Rows(lift one hand at a time and row, leading with elbow)

16 Alternating Shoulder Taps from high plank

14 Alternating Hand to Opposite Foot Taps from high plank

12 Side Plank Rotations (start in forearm side plank right, rotate and hold onto left arm side plank)

10 Dolphin Pushups from forearm plank (same as before different position)

8 Burpees with pushups

Repeat for 1-3 rounds total

 

Finisher:

10 Pushups

10 Kneeling Shoulder Presses

9 Pushups

1 Kneeling Shoulder Press (no weights)

8 Pushups

2 Kneeling Shoulder Presses

7 Pushups

3 Kneeling Shoulder Presses

6 Pushups

4 Kneeling Shoulder Presses

5 Pushups

5 Kneeling Shoulder Presses

4 Pushups

6 Kneeling Shoulder Presses

3 Pushups

7 Kneeling Shoulder Presses

2 Pushups

8 Kneeling Shoulder Presses

1 Pushup

9 Kneeling Shoulder Press

Please post your results here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

Author: Kristen Leontie

Fitness trainer to the stars (of Newton Ma), athlete, pro runner and dog lover...

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