Just like last week’s lower body workout, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Enjoy!
10-Minute Upper Body Workout
Equipment I Used:
- 25-lb kettlebell
This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP.
- 10 High Pulls (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.
- 10 High Pulls (left)
- 4 Alternating Bird-Dog Push Ups | This is your standard push up, plus some core stability work. Starting in a plank position with hands a little wider than shoulder-distance apart (the wider your feet are, the easier and more stable these will be–if you want a challenge, keep your feet relatively close together), do a push up. As you press back up to plank, lift your right arm and left leg off the ground, stretching them out straight, level with your body. Make sure you keep your abs engaged as you do this; you don’t want to let your low back dip down towards the ground. With control, lower the hand and foot back to the ground, sinking right into your next push up. At the top, repeat on the other side (left arm and right leg). You’ll do 4 push ups total, 2 lifts to each side.To modify: perform the push up from your knees, and just lift the arm at the top of each push up.
- 10 Bent Rows (right) | Start in a lunge position with your left foot forward, knee bent to 90 degrees and the ball of your right foot planted behind you, leg stretched. Place your left forearm on your left thigh for support and grab the kettlebell with your right hand, arm straight and bell barely touching the ground. From here, row your right elbow up to the ceiling, bringing the kettlebell up towards your rib cage. As you row, think of squeezing your right shoulder blade in towards center spine. Lower the kettlebell down towards the floor, straightening your arm and lightly tapping the floor before going into your next rep.
- 10 Bent Rows (left)
Any one else getting excited for a long Thanksgiving break?? I actually have this entire week off from teaching which is SO nice because I’m ridiculously behind on blog stuff.
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