Feb 20 2012
Here’s an upper body workout that will light your upper body on fire!
Get ready to burn out your upper body! Want sexy arms? Me too! Let’s get them! You will need a pull up bar of some sort, a step or bench, a sand bag, and a way to modify it if you need to. Two chairs and a closet rod (or broom, mop, wooden dowel, or something similar) will work at home. A playground works great if weather permits. You can also take this workout to the gym.
This workout has many different levels. There are modifications you can chose for each exercise to make it your own. No matter what level you choose, your biceps will be burning, your triceps will be torched and your abs will be ripped! It’s a tough workout, but also great for beginners because you can modify everything.
The full workout breakdown is below and includes how many reps, sets, and gives some of my tips on form.
Go for your own personal best. Remember to post your scores below! I want to know how you did! Turn me on! Let’s do this!
xoxo ~ Cori
SONG: Avicii – Levels
|Time: Personal Best! As long as it takes.|
|Workout Type: 6500 rep challenge|
|Workout Exercises: 9|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
2 warm up exercises. 9 upper body exercises. The reps and sets are below. Don’t do a circuit, do 4 sets of each exercise before moving on and keep the exercises in order to get the most out of it.
Remember to post your scores! I’m letting you know how long it took me to get through the workout. POST YOUR TIME! Keep track of your workouts so you know when you’re making progress!
Rotator Cuff Warm Up:
External Rotation 25 x 4 (2 each shoulder)
Single Arm Scarecrows 25 x 4 (2 each shoulder)
Not sure how to do these? Look at the beginner version of this workout:
Turn Me On – 600 Rep Body Weight Upper Body Blast
Side to Side Push Ups
10 – 10 – 10 – 10 right
10 – 10 – 10 – 10 left (alternating right to left each time)
Move one hand to one side as you lower your body for each push up. Alternate sides, doing 10 on each side for each set. To make it easier drop to your knees. To make it harder elevate your feet.
Sandbag Single Arm Bicep Curl:
10 – 10 – 10 – 10 right arm
10 – 10 – 10 – 10 left arm
I used a 20 lb sandbag for the first 2 sets. Sets 3 and 4 I dropped to 15 lbs.
Diamond or Close Grip Push Ups:
10 – 10 – 10 – 10
Hands together in a diamond pattern or as close as you can. Keep your elbows in towards your rib cage. Drop to your knees when it gets tough. Feeling strong? Elevate your feet. Bring your chest all the way down each time. No partial movements on this one!
Negative Single Arm Chin Ups:
5 – 5 – 5 – 5
Under hand grip. We are focusing on your biceps, not your back. Chin up, straight up to the bar. Let go with one hand and slowly lower yourself down. Pull yourself back up with both arms. If you have trouble doing this with your own body weight, elevate one or two feet behind you like I do in the video. This assists you with pulling up your own body weight.
If you have to modify it, like I did in the video, do regular chin ups with a knee lift. If you have to modify it further, just do regular chin ups. If you can do more than 5, go for it!
The first 2 sets I was able to do the negative single arm chin ups. I modified the next 2 sets.
10 – 10 – 10 – 10
Keep your chest up and your back long. To make it easier bend your knees. To make it harder elevate your feet.
Hanging Knee Ups:
10 – 10 – 10 – 10
With bent knees, lift your legs, knees into your chest, and hold it for just a second before you do it again.
V-Sit (Modified with Knees Bent):
10 – 10 – 10 – 10
Keep your abs tight and squeeze it all in. Keep your chest up as you bring your knees in. Keep your back long and tall. I did a few extra because I felt strong today. If you can do more than 10, do it! Don’t hold back or stop at 10 just because that’s the number I put here. When you run a race, don’t aim for the finish line. Blow right through it.
V-Sit (Legs straight):
10 – 10 – 10 – 10
If you feel it in your hips more than your abs, just do more sets with your knees bent until your abs get stronger. You might also want to work on your hip flexor flexibility and strength. Keep your chest up. Keep your back long and tall.
20 each leg
If you have trouble with 20 all at once, break it up. Even if you have to break it up… try to go for as many as you can! Keep your butt down as you bring your knees in. Keep your knees and shins close to the ground.
I finished this workout in just under 38 minutes. The chin ups are so tough!
Try to get this workout done in under 60 minutes if you are a beginner, or under 40 if you are experienced.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.