This workout serves as a shorter FREE “companion” workout to its parent workout, Upper Body Strength Circuits with Tempo Workout as Day 10 of the FB Simply Strong 30 Day Team Program, but also serves as a great standalone, quick workout.

Focus & Benefits: This straightforward (and quick!) upper body strength routine contains simple exercises but remember that simple doesn’t necessarily mean easy! Each 4-exercise circuit contains two exercises with a slower pacing framework to give you a taste of tempo training. Tempo training is a great way to increase muscle time under tension, helping you strengthen working muscles without adding load. It is one of many variables that contributes to a comprehensive progressive overload training program (in addition to weights, training volume, workout formatting, etc.).

Equipment: You’ll need your “Medium” to “Moderately Heavy” weights relative to the exercises included in this workout. Keep in mind that these weight designations are partially based on perceived exertion and workout format.

A mat will also be helpful for any exercises completed on the floor (such as the Chest Presses and few of the warm-up and cool-down exercises/stretches).

Tips & Helpful Information: Select weights that allow you to work for most of the interval, taking short breaks here and there (not weights that are so heavy that you are resting for most of the working interval). Your last 2 to 3 reps during each interval should feel noticeably harder you’re your first few reps. “Heavy” is a range that depends on the workout objective, format, and your energy levels the day of training. This workout will most likely have more of a muscular endurance feel (withstanding high reps) with secondary hypertrophy (building muscle).

Difficulty & Modifications Explained: This routine is rated as a level 3 due to the accessibility of the included exercises but could feel more like a level 4 with the tempo work and heavier weight selections. Stick with your “Medium” weights (or decrease to your “Light” weights) and/or decrease your reps during the 30-second work intervals (aim for 5 reps and then stop) to keep this routine feeling like a level 3.

Closing Notes: Check out the longer version of this routine (mentioned above!) if you find yourself wanting a similar routine. And remember that short workouts with straightforward exercises don’t always mean easy – determine just how much you want to challenge yourself with your weight selections!  

Have fun! 

Workout
Warm-Up: 30 sec per exercise, no rest (3:00)
-Standing Cat-Cow
-Hinge: I-Y-W Raises 
-Full Plank: Shoulder Taps 
-Inchworm 
-Lateral Arm Swings 
-Forward Swing Jumping Jacks 

***30 sec off***

My Weights (not a recommendation, just a reference): Medium to Moderately Heavy
-15 lbs. (6.8 kg) to 25 lbs. (11.3 kg)

Circuit #1: 30 sec on / 15 sec off / 2 rounds (6:00)
-Alt. SA Overhead Presses
-Tempo Overhead Press (1-0-3)
-Alt. SA Low Rows
-Tempo Low Row (1-0-3)

***Water Break***

Circuit #2: 30 sec on / 15 sec off / 2 rounds (6:00)
-Alt. Biceps Curls
-Tempo Biceps Curl (1-0-3)
-Alt. Chest Presses
-Tempo Chest Press (1-0-3)

Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Child’s Pose + Alt. Reach Thrus (thread the needle) – R/L
-Extended Puppy Pose Triceps Stretch – R/L 
Seated 
-Reclining Chest Opener Stretch 
-Neck/Traps Stretch - R 
-Neck/Traps Stretch - L 
-Knee/Tree Hug