Upperbody weight circuit starting  off some with some  interval  cardio 



Complete each workout with 45sec in between will complete 3 rounds / rest one minute and 30 seconds between each round

Use warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

- Work for time, distance, or calories
- Increase speed as comfortablel
Move to jump rope as soon as you’re done

20sec on 10 rest 3 sets of 2 rounds

Assault bike

With feet wide create great balance

Generate enough power for a hang time  to switch the med ball 

Feet move with hands - gain a rhythm- strong core - great reps

Med ball switch push up

With wide overhand grip  pull yourself up to each knuckle and kiss your hand slow &  controlled  on the way back down

Pull up knuckle kisses

With both hands on the med ball  perform transcript a close grip push up controlled down & drive up !

Close grip med ball push up

With hands facing towards you perform a some pull-up controlled down explode  up

Pull up

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension
- 3sec down & 1 sec explode up

Barbell floor press

- Lean forward to apply more tension on your chest
- Maintain control and stability
-raise your knee up at the end

Dips leaning forward

Upper body circuit

W1/D3 Upper body  circuit

W1/D1 Muscular endurance + cardiovascular workout

W1/D2 Lower body plyometric/ body control day

W1/D4 chest & arms

W2/D1 Full body functional strength

W2/D2 shoulders & arms

W2/D3 full body Condition

W2/D4 Muscular endurance +
cardiovascular workout

W3/D1 leg day

W3/D2 Full body condition

W3/D3 Back & arms

W3/D4 Muscular endurance + cardiovascular workout

W4/D1 Lower body plyometric/ body control day

W4/D2 chest & arms

W4/D3 Muscular endurance +
cardiovascular workout

W4//D4 full body Condition

W5/D1 Upper body  circuit

W5/D2 Full body functional strength

W5/D3 shoulders & arms

W5/D4 full body Condition

W6/D1 Muscular endurance +
cardiovascular workout

W6/D2 leg day

W6/D3 Full body condition

W6/D4 Back & arms

Kettlebell strength workout

Full body kettlebell cardio workout

W1/D3 Upper body circuit

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