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Upper Body Intensity Blast

Get ready to push your upper body to the limit! This high-intensity session combines explosive push-up variations and jump rope intervals to torch your chest, shoulders, and triceps.

Created by

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Workout Breakdown

Warm-Up

Jump Rope

3 sets × 60s, 60s, 60s

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 6 reps, 6 reps

Main Workout

4 circuits

Jump Rope

1 set × 30s

Push-Up

1 set × 15 reps

4 circuits

Jump Rope

1 set × 30s

Push-Up (Wide)

1 set × 12 reps

4 circuits

Jump Rope

1 set × 30s

Push-Up (Diamond)

1 set × 10 reps

3 circuits

Jump Rope

1 set × 30s

Pike Push-Up

1 set × 10 reps

Push-Up (Decline)

3 sets × 12 reps, 12 reps, 12 reps

Push-Up (Close-Grip) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 45s

Chest Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s