This workout focuses on strengthening the muscle groups of the upper body! These exercises target the biceps, triceps, shoulders, and upper back muscles. Visit our blog page as we release a new workout every week!

Workout Space: Meta Room

Equipment Needed: Dumbbells, sled, TRX, rower

Warm-Up:

1. Sled Exercises – (pull and push) 1-2 min.

2. Wild Ropes – 3 x 1 min.

3. Rower Variations – 4 min.

Workout:

1. TRX Row – 2 x 15-20 reps

2. Kettlebell Squats to Press – 3 x 12-15 reps

3. Front Raises – 3 x 12-15 reps

4. Walking Lunges with Curl – 2 x 15-25 reps

5. Burpee + Pushups – 2 x 15-20 reps

6. Dumbbell Chest Press – 3 x 12-15 reps

7. Overhead Triceps Extension – 3 x 12-15 reps

8. Back Extension – 3 x 15-20 reps

9. Dumbbell Deadlifts – 3 x 15 reps

10. Dumbbell Plank Row or Modified DB Plank Row – 3 x 15 reps

Core and Stretching:

1. High/Low Plank on Floor – 1 x 10-15 reps

2. Side Plank – 1 x 15 reps on each side

3. Assisted Leg Raises – 2-3 x 15 reps

4. Hamstring Stretches with Band – 1 min. each side