In this workout, I will walk you through really gaining upper body strength. If you missed the first workout posted on Anytime Health, click here.

Men

CHEST & BACK

2 min. warm-up – Jump rope at a light pace.

Exercise 1

• 15 pushups with a 3 count on the way down, and 1 count on the way up.
• 8 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance).

• Repeat these 3 times.

  Bike at a fast pace for 2 minutes straight with light resistance.

Exercise 2

• 15 pushups with a 3 count on the way down and 1 count on the way up while on stability ball.
• 8 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance).
• Repeat these 3 times.

Bike at a fast pace for 2 minutes straight with light resistance.

Exercise 3

• 15 dumbbell flies while on a stability ball with a 3 count on the way down and 1 count on the way up.
• 15 dumbbell bent over rows while on one foot with a 3 count on the way down and 1 count on the way up.
• Repeat these 3 times.

CORE

• Plank for 30 seconds with toe raise.
• Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle.
• Repeat each 3 times.

STRETCH

• Stretch Chest and Back after workout (Hold each stretch for 30 seconds).

Women

CHEST & BACK

2 min. warm-up – Jump rope at a light pace.

Exercise 1

• 10 pushups with a 3 count on the way down, and 1 count on the way up.
• 7 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance).

• Repeat these 3 times.

  Bike at a fast pace for 2 minutes straight with light resistance.

Exercise 2

• 10 pushups with a 3 count on the way down and 1 count on the way up while on stability ball.
• 7 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance).
• Repeat these 3 times.

Bike at a fast pace for 2 minutes straight with light resistance.

Exercise 3

• 12 dumbbell flies while on a stability ball with a 3 count on the way down and 1 count on the way up.
• 12 dumbbell bent over rows while on one foot with a 3 count on the way down and 1 count on the way up.
• Repeat these 3 times.

CORE

• Plank for 30 seconds with toe raise.
• Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle.
• Repeat each 3 times.

STRETCH

• Stretch Chest and Back after workout (Hold each stretch for 30 seconds).

Download this workout in printable format (men) or printable format (women).

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