Wow, does this short workout pack a punch! We will thoroughly work all major muscle groups of the upper body, isolating them one at a time to increase the time under tension and performance. The result? Great output in a short amount of time as well as increased strength and definition! 

Each muscle group will be worked from 2 different angles, 75 seconds at a time. These 75-second intervals are broken down into tri sets, 3 x 25-second intervals back-to-back. The first movement will be bilateral, the second will be unilateral (alternating), and the third will be a partial repetition that utilizes about half the range of motion. Bilateral is a familiar movement pattern that gets us started strong, unilateral (alternating) takes off half the load and incorporates more stability, and partial reps round us out with targeted tension. Due to the great dynamic, the exercises we do are fairly foundational and straightforward so you’re already familiar with the movement pattern.

Workout Details

• Warm up and cool down included
• Part 1 works the back, chest, and shoulders: 6 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group
• Part 2 works the biceps and triceps: 4 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group
• Water break between parts and before cooling down
• Equipment: Light, medium and heavy weights (I am using 6-21 lbs) and a mat
• The default modification is to lift lighter weights — I will share additional tips along the way!

Our workout is designed so we work our larger muscle groups first and end with the smaller muscle groups that have slowly been warming up along the way. For each exercise, the interval comes out to be 1 minute and 15 seconds long, with the 3 x 25-second variations built-in. Take this longer interval time into account when choosing your weights; I advise you to go a little lighter than you typically would. It can also help to go into it with the goal of using the same weight for the whole exercise, not having to stop and switch out weights midway through the variations. For partial reps, I had the intention of bringing us to the highest tension part of the range of motion for each exercise, but it will more than likely be the case where it’s the other way around due to the heaviness of weights used in the first 2 sets. 

This workout is intended to be short and efficient! If you need to slip in some extra warming up or cooling down for yourself, please do so. The difficulty for this workout is selected as a 4 due to the challenge of the back-to-back intervals. They will definitely push you outside of your comfort zone with the right weight selection! 

You’re sure to test your mental toughness, muscular strength & endurance, and overall performance in our time together here today! Let’s go make the most of it.

xxErica

Warm-Up: 6 exercises, 40 seconds each (4 minutes)
Crossbody Arm Swing + Lateral Raise
Hinged Lateral Raises
Hinged Hammer Curl + Tricep Ext
Alt Floor Chest Stretch
Push Ups
Bicep Push Ups

Workout: 10 exercises, 25 seconds active x3 / 20-second rest (bilateral, unilateral, and partial rep) + 25-second isometric burnouts (about 18 minutes)
Wide Row (Both, Alt, Partial) (2 x 15 lbs)
Reverse Fly (Both, Alt, Partial) (2 x 6 lbs)
Chest Press (Both, Alt, Partial) (2 x 21 lbs)
Chest Fly (Both, Alt, Partial) ( 2 x 15 lbs)
Shoulder Press (Both, Alt, Partial) (2 x 15 lbs)
Lateral Raise (Both, Alt, Partial) (2 x 9 lbs)
-Superman Hold
-Push Up Hold
-Downward Dog Push Up Hold

**Water Break**

Wide Bicep Curl (Both, Alt, Partial) (2 x 15 lbs)
Hammer Curl (Both, Alt, Partial) (2 x 12 lbs)
Overhead Tricep Extension (Both, Alt, Partial) (2 x 9 lbs)
Tricep Kickback (Both, Alt, Partial) (2 x 6 lbs)
-Bicep Push Up Hold
-Tricep Dip Hold

**Water Break**

Cool Down: 6 exercises, 40 seconds each (4 minutes)
Dynamic Child's Pose
Child's Pose Side Stretches
Child Pose Arm Crossed (One Side)
Child Pose Arm Crossed (Other Side)
Child's Pose Tricep Stretch
Cat Cow

Pounds to Kilograms
lbs = kg
3 = 1.3
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
21 = 9.5
24 = 10.8