Name: Playbook - JTM FIT - Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥
Uploaded: 2024-03-27T11:08:07.277Z
Duration: 30 min
Description: Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥

Hell of a workout... just showed me how weak I am after summer holiday break🥵🙈

Przemek

Angelo

Nick

Nabeel

Ranitea

Jimmy

Andrew Hartman

Jeromie

Jake

Peter Seven

Kyuande Johnson

Gennadiy

Patrick

The week is short and I need fast, explosive pump 🔥🔥🔥💪🏽💪🏽💪🏽💣💣💣

Jason

Jeremy

Riley Caulfield

Warm Up: Perform the prescribed reps/time of each exercise with no rest in between exercises. Do 1 set.

-Walkouts x 10
-Swimmer Push Ups x 15
-Jumping Jacks x 60 seconds
 Workout: Perform each exercise for 20 seconds resting 10 seconds in between exercises. Do 5 sets of each superset. REST 60 seconds in between supersets. For example- do pike push ups for 20 seconds then rest for 10 seconds. Then, do shoulder taps for 20 seconds then rest for 10. That’s 1 set. Do 5 total sets. Then, rest 60-90 seconds and start the next superset.

-Pike Push Ups
-Shoulder Taps

-Prone Pull Ups (do pull ups if you have access to a pull up bar)
-Spider-Man Push Ups

-Tricep Push Ups
-Plank Breakdowns

-Staggered Explosive Push Ups
-Superman Lifts

Perform the prescribed reps/time of each exercise with no rest in between exercises. Do 1 set.

-Walkouts x 10
-Swimmer Push Ups x 12
-Jumping Jacks x 60 seconds

- Start standing
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position. Hold for 1 second
- Walk back up to the starting position

Walkouts

- Start by lying flat on your stomach with arms and legs extended
- Act as if you were doing swimming and circle your arms around and towards your lower back
- Touch your hands while reaching as far up your bak as you can
- Reverse the movement then place your hands on the floor at your sides
- Brace your core and press up to the high plank position
- Lower back down with control and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Swimmer Push-ups

- Start by standing with your feet together and arms to your sides
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Try and be light on your feet throughout

Jumping Jacks

Warm Up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended, on your toes, and arms locked out. Create a V shape as much as you can
- Lower forward and down so that you essentially create a tripod
- Very lightly touch your head to the ground or come close to it
- Lower dow with control. Do not slam your head on the ground!
- Press through the shoulders back up to the starting position

Modifications: shorten the range of motion

Pike Push-ups

- Start in a high plank position with feet a little more than should width 
- Take one hand off the floor and touch the opposite shoulder while keeping your hips as square with the floor as possible 
- Repeat on the opposite side continuing to alternate sides 
- Keep core tight throughout the movement and hip squared to the floor!

Modifications: use an elevated surface like a low plyo box or bench

Shoulder Taps

Superset A

-Prone Pull Ups (do pull ups if you have access to a pull up bar)
-Spider Man Push Ups

- Lying flat on your stomach with arms extended, squeeze your glutes and lift up into the superman position
- Act as if you were holding on to a bar doing pull ups
- Pull your arms back keeping your elbows tight to your body and squeeze your lats
- Go back to the starting position staying in the superman hold position the whole time

Modifications: instead of holding the superman position the whole time, rest your arms on the ground in between each rep which will take stress off of your back and shoulders. You can also do regular superman lifts instead

Prone Pull-ups

- Start in the high plank position
- As you lower down into your push up bring one knee towards that same side elbow. Don’t let that leg touch the ground 
- Once you reach full range of motion on the push up, press back up to the high plank position

Modifications: shorten the range of motion on the push up and or use an elevated surface

Spider Man Push Ups

Superset B

- Start in the high plank position with hands out in front of your body
- Just hinging at the elbows to target the triceps, lower down until your triceps touch the ground then press back up using your triceps
- Flex your triceps at the top and repeat

Modifications: shorten the range of motion on the push ups and or use an elevated surface

Tricep Push Ups

- Start in the high plank position 
- Drop down to the forearm plank one arm at a time
- Hold for 1 second
- Reverse movement back down to the forearms 
- Maintain a tight core throughout the movement and keeps hips as square to the floor as you can 
- If you drop down on your left come back up on your left and vice versa. Switch the arm you drop down on each rep

Modifications: use an elevated surface

Plank Breakdowns

Superset C

-Explosive Staggered Push Ups
-Superman Lifts

- Start in the high plank position with a with hands staggered. One hand in front and one hand behind
- Lower down into your push up then explode out of the bottom position switching your hands in mid air 
- Go right down into your next push up and repeat 

Modifications: shorten the range of motion on the push ups and or use an elevated surface

Explosive Staggered Push Ups

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift both your arms and your legs off the ground at the same time 
- Lower back to starting position with control

Modifications: leave your legs on the ground and just lift your upper half off the ground. Make sure to engage your glutes before you lift

Superman Lifts

Superset D

Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥

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Thx

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Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥

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