Cardio-Upper Body Sculpt is Day 13 in AngieFitnessTV’s Fit Over 40 fitness program. Today was upper body day for me and since I am working my way through several of AngieFitnessTV‘s different series/programs, I decided to combine two workouts from her Fit Over 40 Program: Upper Body Push which is Day 2 in the program followed by this workout. Combining the two workouts I got an excellent upper body workout and, due to the cardio intervals in this workout, and the fact you never stop moving in this workout, even during the strength intervals, I burned nearly 400 calories. This workout is made up of 11 exercises and each exercise is done for 60 second. It is a cardio + strength workout in which you alternate step cardio moves with upper body strength moves. The equipment you use for the strength moves is up to you–what you have available and, of course, your strength level. Angie is using an 8 pound body bar. Having done many of Angie’s other workouts I know she is stronger than that but I also know that when she was creating this program she filmed quite a few workouts in one sitting, so she was conservative with her weights. Plus, this program is geared toward all fitness levels, including beginners, and she always urges you to increase your weight if you can. With that said, here is what I used–a 15 pound body bar and a barbell set to 35 pounds. I only used the barbell for one exercise (#8 below, back rows). Could I have lifted heavier? Right now, no. That is due to my left arm. I am rebuilding the strength in my left arm after rotator cuff surgery. When using dumbbells, I generally lift heavier with my right arm than I do with my left arm but since this workout uses a body bar/barbell I had to use what my left arm could lift. Of course, I could have substituted dumbbells but I didn’t want to. I like using the body bar and barbells. It definitely challenged the left side of my body and that is where I felt it the most but I also felt the exercises in the right side of my body. That is due to the pace of the reps. You are doing the strength moves for a full minute and the reps are done pretty briskly, so it would be difficult to lift heavy anyway without slowing down the pace of your reps. In addition, I did things to increase the intensity of the cardio intervals. I had my step at 8 inches and I wore an 8 pound vest. Between the two workouts I got an excellent upper body workout.
All of the workouts in this program are available for free on YouTube but Angie has a whole program that uses these workouts. There is a link below the YouTube workout that leads to a webpage about this 30 day plan. The plan itself costs $19.99 but the Fit Over 40 Workouts themselves are free on YouTube.
Cardio-Upper Body Sculpt is 33:23 minutes; 5 minute warm up and 5 minute stretch. Equipment: step at 6 inches (or higher) and a body bar, a barbell or hand weights. Angie is using an 8 pound body bar. I used a 15 pound body bar plus a barbell set at 35 pounds.I also had my step at 8 inches and wore an 8 pound vest.
- Cardio: Basic step on and off step
- Strength: Bicep curls while marching in place or doing heel digs
- Cardio: Charleston kicks
- Strength: Overhead press with heel digs
- Cardio: Step knee raise on corner of the step
- Strength: Upright rows with heel digs
- Cardio: Repeat #1 with other lead leg
- Strength: Bent over back row (I used 35# BB for this exercise)
- Cardio: Repeat #3 on other leg/side of step
- Strength: Bicep curl into overhead press with heel digs
- Cardio Repeat #5 on other leg/side of step
- Repeat #1-11