Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout
Need a chair…
Warm up:
Walking Inch worm down the floor and back
Then Seated Chair Press for 5 sets of 5 L/R = 25 reps

All Exercises to be performed as a Superset
Rest as needed. Enjoy!

Work Out:
Lite/Moderate Bell – 1 Hand Swing L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Tricep Dips on chair between each set….Rest as needed.

Moderate bell – Lunge Rows L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with 5 Incline pushups on bell handles and feet on chair between each set….
Rest as needed.

Moderate Bell – 1 Hand Swinging Cleans L/R 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Superset with Strict Military Shoulder press x 5 L/R between each set….Rest as needed.

Seated in Chair Cleans (or Shoulder Presses) for 5 sets of 10 reps alternating L/R = 50 reps
Rest as needed.

End: Should take around 10 minutes to complete this….
Single HEAVY Bell or Double Moderate Bell
Kettlebell Jerks 2,4,6,8,10,8,6,4,2,4,6,8,10 (or Push press if they can’t do Jerks).
Superset with 5 Pushups between each set….Rest as needed.
Done!