UPPER BODY WORKOUT CIRCUIT

I just showed you the killer circuit of the day.

Trust me, it is not that easy!

If you are interested in my bodyweight workout programs to improve all the exercises I showed you in this circuit and much more

you can visit andrealarosa.fit

I’m sure you will be able to find the program that suits you the best.

So, 1st exercise of the circuit can be a little difficult if you are not used to the movement.

You need to understand how to shift your body weight.

If you already workout you will be able to do it.

Start with your forearm on the ground, from there, lean forward and bring your shoulders closer to the wrists.

By doing this you are shifting the body weight forward and automatically the elbow will raise from the ground.

From there, you just have to do a push up.

Repeat in reverse to go back down.

10 repetitions.

After the last repetition of the tiger bend push ups, hold the wide plank position with straight arms, hands out and abs activated.

Hold the position for at least 30”.

Remember to breath during all the isometric position because right after you need to do 10 wide push ups.

With hands out like the plank exercise.

Be careful not to point your elbows out while doing this exercise.

Right after the 10 push ups (hands out) it’s time to do an arch body, also known as superman position.

Squeeze the gluteus, raise the chest from the ground and hold the position. (At least 30”)

If you want, you can also increase or decrease the lever by extending or bending the arms.

You will also feel a little of activation your back muscles, but very little.

Remember to keep your legs full extended, squeeze the gluteus and feet closed together.

Right after the arch body, it’s time for 10 classic push ups, you all know the movement.

Then 30” of Hollow Body Position, squeeze your gluteus, abs, quads.

You must squeeze every muscle in your body.

Right after the 30 seconds of hollow body position

it's time to do planche push ups, a little hard if you have never trained this gymnastics exercise.

If the planche push ups are too hard for you, you can do 10 dips.

Last exercise of the circuit is front lever pull up.

If the front lever pull ups are too difficult, you can do Australian pull ups.

Repeat the circuit for at least 6 times.

Rest at the end of the circuit 2-3 minutes.

You can do this session 2-3 per week.

If you are wondering about the legs exercise, I have already done a great workout video about it.

You can click on the link you are currently seeing above.

That’s all for the video.

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See you soon!