Workout Details

  • Duration: 62 Minutes
  • Calorie Burn: 258-610
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Cardiovascular, Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Upper Body,  Upper Body

Fitness Blender's Free 5-Day Workout Challenge: Strong and Lean, Day 2

Day 2: Calorie Burning Cardio and Upper Body Strength

While we're letting our lower body muscles recoup from the previous workout, we're going to burn off some extra calories with cardio intervals, mixed in with strength supersets for the arms, shoulders, and upper back.

People are constantly asking how to lose fat from certain parts of the body - most often, from the midsection, thighs, or arms. The truth is that the best way to reduce fat from any of these places is with routines like the ones you see in this 5 Day Challenge (or our workout programs). You cannot spot reduce fat. Doing core exercises will not burn off belly fat (it's actually the worst way to lose belly fat), doing dumbbell curls wont directly get rid of "flabby arms", and so on. However, a smart combination of total body strength training, HIIT and cardio (again, like you see in this challenge and our programs), are incredibly effective for lowering body fat. They're also ideal for improving the health and overall function of the body, as they focus on not only fat loss, but also endurance, building lean muscle and strength, flexibility, agility, balance, etc, etc. 

Choose your difficulty level today, based on how you feel today. You can stick with the easier modifications if you're feeling tired, or you can move faster and more powerfully than we do to really make those muscles work. You can also move back and forth between the modifications as you need to. Whatever you do, make sure to stay present and to push yourself the entire time - all while listening to your body. Turn on some music that motivates you, and get to work!

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Workout Structure:
- Upper Body Strength and Cardio Mix
- Body Weight Burnout Round

- Dumbbells (optional)
- Exercise Mat (optional)

Warm Up and Cooldown:
- Both Included

Warm Up: (5 Minutes; 30 Seconds Each)
- Boxer Shuffle
- Shoulder Rolls
- Side Step Arm Cross
- Front Reach + Chest Reach
- Side Bend and Reach
- Toe Touch and Lateral Swing
- Arm Circles (Alternating)
- Lunge with Lateral Raise
- Walk Down
- Jumping Jacks

Upper Body Strength and Cardio Workout
Chest Fly
Bent Over Fly
Fly Jacks

Overhead Press
Dumbbell Pullover
Push Pull Squat

Water Break

Hammer Curl
Tricep Kickback
Kickout + Twist

Close Chest Press 
Close Row
Walkdown Pushups + Jumping Jacks

Lateral Raise
Side Pullover
Butt Kicker Drops

Water Break 

Bodyweight Burnout: (7 Minutes; 45 Seconds Each)
- Push Ups
- Switchfoot Jumps
- Traveling Push Pulls
- Jab Cross Jab, 2 Knees & Switch
- Tricep Dips
- Mt Climbers
- Arm Circles
- Up & Out Jacks


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Free 5 Day Challenge - Fit & Lean:
- Day 1 (HIIT, and Lower Body)
- Day 2 (Cardio, and Upper Body) - You are here
- Day 3 (HIIT, Core, and Pilates Burnout)
- Day 4 (Cardio, Upper Body, and Yoga)
- Day 5 (HIIT and Lower Body)

Other Free 5 Day Challenges