|Doable Workouts that Work - Upper Body
DO-ABLE WORKOUTS - Upper Body
Below you'll find a list of workout modules that includes a variety of fitness modalities from kettlebells to bodyweight - individual workouts that can be combined or stand alone. Intensity can easily be adjusted to fit your current level (see notes with each module). Exercise is a high itensity activity, you assume all risk.
U-1 The 12 Second Push Up
UPPER BODY / CORE
Push Up 10 reps / 12 seconds per rep
*The Push Up is done in semi-slow motion at the following tempo; 6 count down, 6 count up (12 seconds). The goal is ten reps or two minutes. Adjust push up intensity (lift feet more intense, lift hands less intense, on feet more intense, on knees less intense) to reach near failure in ten reps.




U-2 Kettlell Mill Press
UPPER BODY / CORE
Mill Press 10 Reps Left / 10 Right
MILL PRESS VIDEO

*Select the appropriate weight kettlebells. Start with one set, work up to five with at least two minutes of rest in between sets.
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U-3 Hindu Push Up
UPPER BODY / CORE
HINDU PUSH UP Goal of 20 reps
*Start out with as little or many as you can do. Keep tempo slow. Work you way up to 20, gradually over time.
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U-4 One-A-Day
UPPER BODY / CORE
Push Up One Set Near Max
*Perform one set of push ups to near failure every other day or daily (max level, rest at least one day per week). Gradually increase frequency / and or rep count.
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U-5 Battling Rope Drill
UPPER BODY / CORE
ONE ROUND Large Alternating Waves - Standing 30 seconds to 1 minute
Round Two, Large Parallel Waves - Smack Floor 30 seconds to 1 minute
Round Three, Small Alternating Waves 30 seconds to 1 minute
*Start with 30 seconds per move and one round. Work up to 1 minute per move, then inrease to two rounds. Continute this way until you can complete 4 complete rounds. Rest no more than one minute between rounds.
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U-6 The Push Up Ladder
UPPER BODY / CORE
PUSH UP Entry Level: 10 - 9 - 8 - 7 -6 - 5 - 4 - 3 - 2 -1 Reps
Advanced Level: Back up from 1 - 2 -3 - 4 - 5 - 6 - 7 - 7 - 8 - 9 - 10 Reps
*Start at the entry level version of the workout (10 to 1), resting about 30 seconds or less between sets. Start climbing back up the ladder one rep at a time. After you reach 10 to 1 and 1 to 10, start to reduce rest time between sets by 5 second intervals. Start at less than 10 reps to reduce initial intensity.
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U-7 Classic Push / Pull Super Set
UPPER BODY / CORE
ONE ROUND
Chest Press 8 to 12 Reps
Bent Row 8 to 12 Reps
*My preference for this workout is dumbbells. Start out with one round of 8 reps each, with zero rest between push and pull sets, and rest one to three minutes between rounds. When you can complete 12 reps of each exercise, add another round. Work up to five complete rounds. You can also add resistance to increase intensity.
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U-8 Medicine Ball Floor Slams
UPPER BODY / CORE
ONE ROUND
Floor Slams 30 seconds on / 30 seconds rest
Raise ball above head with both hands, and throw down hard, folding at waist, slamming floor, repeat.
*Use an appropriate weight medicine ball (between 8 and 20 lbs). Start out with 2 rounds, work up to 5. To further increase intensity, reduce rest.
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[FULL BODY]  [LOWER BODY]  [UPPER BODY]   [CORE]  [KB FUSION]  [TODAY]


KETTLEBELL REP RANGES
KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute

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>>WARM UP VIDEO

Design your own High Intensity Workouts
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