Hey FB Family!

This is a shorter version of Day 1, Upper Body Strength Without Weights, releasing this Sunday and built from the same structure. We’re still using timed intervals, focusing on holds, slower movement, and staying in position to build tension without weights.

We’re using timed intervals throughout. Each section focuses on holds, controlled movement, and staying in position long enough for the work to build without using weights. The goal isn’t to rush through anything here, it’s to stay in each movement long enough for it to feel different from a typical upper-body session.

Equipment Needed:

• Chair

This workout is designed to be done seated. The chair gives you a stable position so you can focus fully on the upper body without worrying about balance or lower-body fatigue. Once you’re set, stay in that position throughout the workout.

This workout is built around one main circuit repeated for two rounds, followed by a short finisher. The structure stays simple, so you can focus on the work itself without needing to adjust anything along the way.

The main circuit is where most of the work happens. You’ll move through controlled front raises, lateral positions, pulling work, and overhead movement, all with a slower tempo built in. That tempo is what changes the feel of the workout. Instead of just holding or moving quickly, you’re spending more time in each part of the movement, which keeps the muscles working the entire interval.

Repeating the circuit for two rounds gives you a chance to settle into that pace and then maintain it as fatigue builds. The first round helps you understand the timing and positioning. The second round is where you’ll notice if you can hold that same level of control once your shoulders and arms start to work more.

That’s where the structure matters. You’re not constantly switching exercises. You’re staying with the same movements long enough to feel the difference between the first and second round, especially with the added tempo and holds built into each exercise.

The finisher shifts the focus slightly. The intervals are shorter, but the positions are continuous. By the time you get there, your shoulders and arms are already working, so the goal is to stay in position and finish without dropping out early. It’s less about adding difficulty and more about holding onto the work you’ve already built.

Use this when you need something quick, or when you want a shorter version you can come back to without much setup. It also works well on days when you don’t want to commit to a longer workout but still want to stay consistent.

A few things to keep in mind before you hit play:

• Move with control instead of speed
• Stay in position for the full interval
• Use the first round to find your pace
• Try to hold that same pace in the second round
• Maintain good posture and brace your core

This is a simple, controlled upper-body workout. Stay with it, keep your pace steady, and let the work build without rushing.

Workout Structure

Warm-Up – 1 Round / 30 Seconds Each

• Shoulder Rolls
• Cross Body Arm Swings
• Reach & Pull
• Tall Posture Hold (Brace your core)

Main Circuit – 2 Rounds / 40s Work / 20s Rest

• Front Raise (3 Seconds Up / 3 Seconds Down)
• Lateral Raise Hold / Halfway Pulses
• Row with 3 Second Hold
• Overhead Reach (3 Seconds Up / 3 Seconds Down)

20 Second Transition

Finisher – 1 Round / 30s Work / 15s Rest

• Front Raise Hold
• Goal Post Hold
• Narrow Press Out Hold
• Lateral Raise Hold