🔥 Upper Body Workout Circuit

Upper Body Workout

UPPER BODY OUTDOOR CIRCUIT

Sweat out an upper body workout that can be done anywhere! Target your shoulders, biceps, chest, lats, delts, and core with use of a battle rope, wall ball, and dumbbells. 

We give you a full breakdown of the circuit that you'll want to bookmark and do over and over again. 

A Few Things to Remember:

  • DO IT FOR YOU: The best way to keep your body and mind in top shape is to be physically active. Doing a workout can help you achieve greater physical AND mental fulfillment. Remember this when you step into any workout. 
  • CHALLENGE YOURSELF: Just getting started is the biggest challenge. Don't let that momentum go when you are in the middle of your session. These moves should be challenging, but modify to your best ability!
  • FEEL GREAT AND REPEAT: Exhale and enjoy the accomplishment of working out. Be proud of yourself! The most important thing is to enjoy the process of your journey to healthy habits.

EQUIPMENT YOU'LL NEED


UPPER BODY OUTDOOR CIRCUIT: So what's the plan?

Do this circuit of 6 exercises all the way through. 3 times over with 3 minutes of rest in between circuit sets. Follow along with @miss_okoye as she takes you through each step.

  1. 30 Sec Battle Rope Alternating Waves 
  2. 10 Alternating Lateral Raises 
  3. 10 Single Arm Dumbbell Curl + Hold 
  4. 10 Dumbbell Snow Angels 
  5. 15 Lateral Wall Slams 
  6. 10 Battle Rope Slams 

1. BATTLE ROPE ALTERNATING WAVES

Drop into a wide squat position, hinge at your hips, and lean your upper body slightly forward so you feel secure with the rope.

Hold a rope in either hand using the handshake grip.

Alternate pulling the rope up to make waves with the ropes. The ripple of the wave should run all the way to your anchor point.

Tight, small waves are best for burn outs.

Ready to go? Complete 30 seconds of non-stop waves


2. ALTERNATING LATERAL RAISES

Stand up straight with your feet shoulder width apart. Have a slight bend in your knees for stability.

While holding a dumbbell in each hand, simultaneously raise your right arm out in front of your body AND your left arm to the side with a small bend in your elbows.

Stop lifting when the dumbbells reach shoulder height.

Repeat with your left arm raising out in front of your body and your right arm to the side.

That's 1 rep. You've got it! 9 more!


3. SINGLE ARM CURL + DUMBBELL HOLD

Keep your dumbbells in your hands from the last exercise. Hold them with your palms facing up.

Raise the dumbbell in your right hand so it is at a 90-degree angle. Now hold! This will stay isolated while your left arm works.

Curl your left dumbbell up to your shoulder while keeping your elbow down and snug to your waist. Slowly lower back down. Repeat for a total of 10 reps.

Take a pause, then go straight into the opposite arm.

You will complete 10 reps on both arms.


4. DUMBBELL SNOW ANGELS

Keep those dumbbells handy! You'll start holding your dumbbells with your palms facing out, down in front of you. Keep a slight bend in your elbows.

With a smooth, steady motion, raise the dumbbells out from your body all the way up above your head. Make sure your palms are always facing out and away from you.

Reverse the motion and lower the dumbbells in the same fashion down to where they started.

Repeat for a total of 10 reps.

5. LATERAL WALL SLAMS

These are our favorites! Grab your wall ball and go to a suitable surface to throw against.

Start perpendicular to a wall, feet wider than shoulder width, and knees bent.

Keep the ball close to your torso as you use your back foot to rotate with your body with force to throw the ball against the wall.

Catch and repeat for 15 times total.

Tip: You can change sides halfway through or for a more advanced move: add an around-the-world slam.

6. BATTLE ROPE SLAMS

Start in squat position similar to before. Either a handshake or overhand grip works.

Put your bodyweight in your heels and ground yourself to throw your arms overhead then slam the ropes down to the ground with as much force as possible sinking into your squat.

The bigger the waves the better: this is your finale to the circuit!

Complete 10 slams with as much energy as possible.

SEE THE FULL WORKOUT IN ACTION


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