I’ve got a BRUTAL upper body bodyweight workout for you today. This is one that you can do anytime, anywhere with absolutely ZERO equipment. Enjoy!
Upper Body Push-Squeeze
Move from one exercise to the next without rest. Rest ONLY where it says to rest.
-Pushups: 20 reps
-Iron Cross Squeeze*: 10 seconds
Do not rest and repeat 5 total rounds (100 pushups, 50 seconds of IC squeezes)
*Iron Cross Squeeze: Stretching the chest, tighten your forearms as much as possible while squeezing your shoulder blades together in the back as hard as you can. Hold in this position for the allotted amount of time. (image below)
-Spiderman Pushups: 20 seconds
-Sit Throughs**: 20 seconds
-Bench or Chair Dips: 20 seconds
Rest 20-seconds and complete 4 TOTAL rounds.
**Sit Throughs: Start in the pushup position with core tight and back straight. Twisting in your core, drive one leg through to the opposite side until you are seating on the floor with one arm on the ground and the opposite arm in the air. Return to the starting position and repeat on the opposite side. (image below)
-T-Pushup Hold***: 60-seconds
-Rocking Planks: 30-seconds
Rest as long as needed and complete 3 TOTAL rounds.
***Perform three straight pushups, then hold for 3-seconds in the T-position. Repeat for 60-seconds. (image below)
One you are finished with circuit #3, feel free to add on one of my famous Superhero Body Finisher Workouts!
Work hard and drop a comment below on how the workout went!