While your eyes may be drawn to my attention-whore pants, it’s the upper body that’s the focus of today’s workout. It’s not often that I dedicate an entire workout to my upper body because I feel like it’s already incorporated into so many other exercises (planks, burpees, etc.). I am, however, determined to be able to do a handstand by summer, so building up my arm and shoulder strength while getting a little inversion practice in with my daily workouts has been a higher priority lately.
20-Minute Upper Body Interval Workout
Equipment I Used:
- Gymboss Interval Timer
- Exercise mat
Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises four times.
- One-Arm Up-to-Down Dog Push Ups (right): I first tried this exercise years ago in one of Zuzka Light’s old workouts—it’s HARD! Start laying on your stomach, feet a little more than shoulder-width apart, left hand behind your back, and right palm flat on the ground. Push yourself into an up-dog position with your right hand. Lift the rest of your body off the ground as you raise your hips and pull them back and up into a down dog position. Reverse the movement back to starting.
- One-Arm Up-to-Down Dog Push Ups (left)
- Straight-Leg Triceps Dips: Place hands on a table, bench or chair, facing forward. Place legs straight out in front of you. Lower your body down, elbows staying close to your sides and facing straight back, bending them down to 90 degrees. Push back up into starting position. For an easier modification, bend your knees.
- Jumping Jack Push Ups: As you lower your body, jump your legs out wide (keeping body in straight plank position), and as you push your body back up, jump legs back together.
- Handstand Hold: Use this 45-second interval to practice at whatever level of inversions you can. Maybe that’s crow pose; maybe it’s walking on your hands across the living room floor. Because I’m AWFUL at handstands right now, I’m most comfortable crawling backwards up a wall while walking in my hands and then holding the position there. The next step will be facing the wall, putting my hands on the ground and kicking my legs up against it.
Basically a professional bodybuilder…
WEARING | leggings & sneakers: Nike // tank: H&M
Can you do a handstand?