Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.
If you enjoy class, I have more like this available to Patreon members!
Circuit Pulse + Tabata Upper Body Class
EQUIPMENT FOR CLASS:
- Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.
In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.
In the tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.
Between each section of class, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
Times refer to the above video.
02:14 Warm Up & Mobility
07:52 Circuit Pulse + Tabata Workout
Circuit 1
- Hammer Curl – Curl Front Extension // pulse curl
- RIGHT Concentration Curl // pulse halfway
- LEFT Concentration Curl // pulse halfway
- Triceps Kickbacks // pulse straight arms
- Rev Tabletop Triceps Dip – Hip Lift // triceps dips
Circuit 2
- Shoulder Sweep – Shoulder Press // pulse press
- Shoulder Shaper – Press Up // pulse press up
- Row Narrow – Wide // you choose pulse wide or narrow
- Push Up Toe Touch // pulse low push up
- Prone Extension // hold extension, swimmer
Tabata
- Push Press Jumping Jacks
- Marching Plank
45:50 Cool Down & Stretch
