40 MIN Upper Body Push Workout // DAY 1 HR12WEEK 2.0

40 Min Upper Body Push Workout is Day 1 in Heather Robertson‘s 12 Week Workout Program. Since this is the Day 1 workout, the intro at the beginning gives information about the program. If you go to Heather’s website, this program even includes a free guide and a rotation calendar. This first workout in the program focuses on the chest, shoulders and triceps. It is a solid upper body workout. I felt like my triceps got the most work but my shoulders and chest were nicely worked, too. Though overall, this workout didn’t feel any different than her other offerings that are not part of the program, what is different about this is she takes more time to warm you up and gives you a much longer and more thorough stretch at the end. I really liked that. And she also shows low impact modifications to exercises that include impact. And of course, Heather includes a cardio/metabolic exercise in each circuit to make sure you are burning some fat, too. It is an excellent metabolic upper body strength workout. Since this workout is just under 45 minutes. I used Heather’s Toned Arms // Tabata with Weights as a finisher. That finisher also has a strong tricep and shoulder focus so my triceps feel well worked this morning!

This workout contains 4 circuits; each circuit contains 4 exercises. You will do each circuit twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. For all of the exercises that include impact, Heather also shows a low impact modification during the recovery. However, during the warm up she jogs in place and there is no modification shown for that.

40 Min Upper Body Push Workout is 44:39 minutes; 2:10 minute intro, 4:15 minute warm up and 5:20 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Front & side raise (alternate straight arm front raised with straight arm later raises) (8# DBs)
  2. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
  3. Tricep press (overhead tricep extension/French press) (one 25# DB)
  4. Weighted jacks for 60 seconds (jumping jack the legs while arms do an overhead press) (5# DBs)
  5. Repeat #1-4

Circuit 2:

  1. Skull crusher (lay on back, knees bent and feet close to glutes, raise hips into bridge and hold isometrically throughout interval, arms are raised to ceiling holding a DB in each hand, bend elbows bringing DBs behind head then return to start) (11# DBs)
  2. Chest press (hips are raised and held isometrically in bridge just as they were in #1) (22.5# DBs)
  3. Pike push up combo (do one regular push up in plank then walk hands back to down dog/pike and do one pike push up, alternate these two push up variations)
  4. Shadow box (alternating weighted front punches) (5# DBs)
  5. Repeat #1-4

30 second rest

Circuit 3:

  1. Tricep kickbacks (13# DBs)
  2. Push press (holding DBs at shoulder level, squat and when you stand do an overhead press) (16.5# DBs)
  3. Tricep push up
  4. Inchworm push up & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
  5. Repeat #1-4

Circuit 4:

  1. Laying tricep press (lay on side with legs extended straight, bottom hand rests on top shoulder, top hand is on mat in front of chest, do a side lying single arm tricep push up in this position)
  2. Repeat #1 on other side of body
  3. Walking plank (alternate straight arm plank with forearm/elbow plank)
  4. Burpee clap (full burpee w/ push up at bottom, when you stand and jump, clap both hands overhead)
  5. Repeat #1-4

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

3 thoughts on “40 MIN Upper Body Push Workout // DAY 1 HR12WEEK 2.0

  1. Good Monday to you!

    Today I did Endgame Day 24 Calculated Full Body strength. To my delight, this was a complexes workout. There were 15 complexes with 2 exercises each. I used mostly 25lb and 12lb although for renegades I used 22lb because that’s the heaviest non-adj weight I have and for shoulder press I heavied up to 17.5lb although I was definitely dying at the end of that complex. The 100 rep finisher was 50 reps each standard sit-up (arms crossed at chest) and butterfly sit-up. I finished with a 10 min cardio HiiT from Heather (https://youtu.be/LCOy-6BcRkI) which I highly recommend if you haven’t tried it. Fun and pretty tough for 10 min.

    Liked by 1 person

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