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At-Home Workout: DAY THREE

It's Day Three. HUMP DAY! How are we doing?!

Maybe feeling a little stir crazy. Maybe needing a little break. Maybe enjoying this new normal. Whatever you may be feeling right now, try saying this in the mirror three times (or more) until you believe it:

"I am resilient and I can get through anything."

And now let's get moving to become stronger and even more resilient, together with this upper body workout. And since we all know I can't just hit one part of the body, this will also be a HIIT total body metabolic workout because why not?!

UPPER BODY AMRAP + SUPERSET CHALLENGE:

**You will need dumbbells for this workout. No dumbbells? Use some canned food or water bottles!

**Videos for the AMRAP are on Instagram**

AMRAP:

20 (10 each side) Disco

10 Chest Press-Bridge-Chest Press palms in (bridge hold)

15 Sit up- OH Press

10 Squat-Curl-Cross Body Punch

20 High Knees with weights

10 (alternating sides) Reverse Lunge- Front Raise- Around the World

20 V Sit- Bicep Curl

10 Burpee- Curl - Press

REPEAT AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES

SUPERSET 1:

12 External Rotation-Chicken

12 Plie Squat- Upright Row

REPEAT X3

SUPERSET 2:

12 Chest Fly-Leg Lift

30 (alternating sides) Feet Up- Chest Punches

REPEAT X3

SUPERSET 3:

12 Burpee-Reverse Fly

30 (15 each side) One Arm Row

REPEAT X3

SUPERSET 4:

30 (15 each side) Cross Body Curls

15 Tricep Extensions

REPEAT X3

HAVE FUN WITH IT and remember, you are stronger than you think!

 
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Columbus, Ohio

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Photos by

Justin Ogden

@ogdenjustin

Zach Doleac @thewilderstudioand

Ryan Shaw

@ryan_shaw