Workout Details

  • Duration: 28 Minutes
  • Calorie Burn: 129-290
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, Strength Training, Toning
Body Focus Upper Body

Day 2: Fitness Blender's Free 5 Day Workout Challenge for Busy People

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After yesterdays workout you are most likely feeling those legs and are probably a bit leary about starting into todays workout but don’t worry, we only target the legs a little bit in todays routine. If you are especially sore and stiff then you may want to take the time to do an extra long warm up to give those muscles time to loosen up.  If you are are sore but only slightly then the quick warm up we have included should be sufficient to get you ready for what we have in store for you today.

We will be focusing on the upper body today but will still be incorporating some total body moves for some extra cardiovascular work.  Be sure to hydrate yourself before you start especially if you are doing this workout shortly after waking up as being dehydrated has a negative effect on your overall performance and ability to burn calories at your highest rate possible.

Workout Structure:
Length: 28 Minutes
Strategy: Cardio and upper body strength for arms, shoulders, chest, and upper back
Equipment: Optional dumbbells (we use these)
Calories Burned: 129 - 290

About this routine: Once done with the quick cardio warm up, we move directly into the first group of upper body strength and cardio exercises. We do each group twice in an ABC, ABC format, with an interval of 30 seconds of work per exercise with 15 seconds of rest to get ready and set up for the next exercise. Once all four groups are completed we go through a freeform stretch/cool down to finish up.

Printable Workout:
(Cardio Warm Up)

Strength:
- Tricep Dips
- Bicep Curls
Cardio:
- Shoulder Slap Push Up

Strength:
- Chest Fly
- Reverse Fly
Cardio:
- Plank Hop Row

Strength:
- Ventral Raise, Lateral Raise
- Dumbbell Pullovers
Cardio:
- Fly Jack

Strength:
- Pike Push Up
- Arm Circles (½ palms up and ½ palms down)
Cardio:
- Switch Foot Mt. Climber

Find the rest of the program here:
    •    5 Day Workout Challenge for Busy People: Day 1/5
    •    Currently on Day 2
    •    5 Day Workout Challenge for Busy People: Day 3/5
    •    5 Day Workout Challenge for Busy People: Day 4/5
    •    5 Day Workout Challenge for Busy People: Day 5/5


The Fitness Blender Philosophy:
When Kelli and I started Fitness Blender our main goal was to increase the number of people we could help with reaching their health and fitness goals but the other driving force was to try and make a difference in how people think about what it is to be fit. If you have been with us for a while then you have probably already heard (a number of times) our personal belief that “fitness has nothing to do with what you look like but what you can do”. This viewpoint stands in stark contrast to the popular culture view that a fictitious, unattainable scale of physical beauty is what determines your self worth and is directly connected to perceived health and fitness. We want to not only help you exercise but to build a more realistic and positive view that there is no one perfect human and that there are as many different version of health as there are people in this world. Help us change the landscape of the fitness industry by adopting the Fitness Blender Philosophy and sharing it with those around you. Thank you for watching.