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Friday 1/20/2023 Bodyweight Blaster: Upper Body Workout

If you do anything... become consistent. Keep showing up.

We can increase the intensity as you go. But as motivation starts to fade, make showing up your number one priority.

2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast, and my most recent blog post 11 Best DB Exercises for Building Lean Muscle.

Upper Body Warm-Up (Link)

*5-7 min of dynamic upper body stretches

18 Minute AMRAP:

2,4,6,8,10,12,14... etc

Staggered Push-Ups (each side)

Stagger Stance Rows (each side)


*amrap = as many reps as possible

*so, for 18 minutes rotate through the 3 exercises as many times as possible with proper form

*do 2 of each, 4 of each, 6 of each, 8 of each, 10, 12, 14, etc...

*on the push-ups and rows you will do 2 on each side, 4 each side, 6 each side, etc!

*for the stagger stance rows use a heavy object from the house: Dumbbell, jug of detergent, gallon of water, etc

3 sets:

10,10,10 YTW Raises (10 each position)

15 Bent Lateral Raises

*for the bent lateral raises use any object from around 1-5 lbs per hand: 2 water bottles, 2 cans of soup, 2 small Dumbbells, etc

Upper Body Cool-Down (Link)

*5-7 min of upper body stretches

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