20 minute Upper Body Interval Workout

Need: Jump rope, weights, chair or bench

Warm Up – 3 min.
Arm circles forward and backward (10 ea.)
Jumping Jacks (20)
REAPEAT 2X

Exercise #1 – 60 sec.
Biceps curls (elbows glued to side, hips tucked under, knees soft)
Start arms next to legs and curl up with weights in hands. Continue for a full 60 sec.

Exercise #2 – 60 sec.
Lateral & Frontal Raises (do not raise arms higher than shoulders)
Lateral - Start with arms next to sides, with weight in hand raise arms until in line with shoulders (forming the letter T).
Frontal – Start with arms in front of legs, with weight raise arms until inline with shoulders, palms facing the floor.
**Alternate between side and front for full time.

Exercise #3 – 60 sec.
Overhead press
Raise arms up next to head in a 90 degree angle. With weights in hands press weights overhead. When coming back down do not descend past shoulders.

*******JUMP ROPE 2 MINUTES****

Exercise #4 – 60 sec.
Rotated biceps curls (elbows glued to side)
Start with elbows glued to ribs, rotated arms outward, with weights in hands curl upward.

Exercise #5 – 60 sec.
Rotator Cuff V-ups (pinkies lead)
Start with arms straight and in front of body. Rotate hands so pinkies face up. Lead with pinkies and create the letter V as you raise arms to ceiling.

Exercise #6 – 60 sec.
Bent over rows – 60 sec. (keep back flat)
Start with knees slightly bent, bend at the hips and let arms hang straight down from body. With weight in hands make sure palms are facing each other and pull elbows up toward the ceiling.

******JUMP ROPE 2 MINUTES****

Exercise #7 – Regular Pushups 10+ (goal is on toes)

Exercise #8 – Triceps Dips 10+ (goal is straight leg)
Use a chair, step, bench, etc. to perform triceps dips. You can bend your knees or keep them straight out in front of you. Bend at the elbows and power back up to a straight arm. Do not bend from the hips.

Cool Down – 2 min. (take more if you need to)
Stretch arms and back.
Pull arm across body and hold, repeat other side. Stand in doorway and place hands on door frame, lean through door to stretch Pecs. Place hands on knees and round back up.