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F45 Upper Body Burn

Get ready to fire up your upper body with this fast-paced F45-inspired circuit! You'll power through timed stations that torch your chest, shoulders, back, and arms — leaving you feeling strong and accomplished.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Chest Opener Stretch

2 sets × 20s, 20s

Inchworm

2 sets × 30s, 30s

Circuit 1 — Push & Press

3 circuits

Push-Up

1 set × 40s

Push-Up (Wide)

1 set × 40s

Push-Up (Diamond)

1 set × 40s

Pike Push-Up

1 set × 40s

Plank (Shoulder Tap)

3 sets × 40s, 40s, 40s

Circuit 2 — Pull & Core

3 circuits

Superman Hold

1 set × 40s

Reverse Snow Angel

1 set × 40s

Dip (Triceps)

1 set × 40s

Plank to Push-Up

1 set × 40s

Bear Crawl

3 sets × 40s, 40s, 40s

Cool Down

Child's Pose

1 set × 40s

Thread the Needle

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Stretch

1 set × 40s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s