Get the heart racing and the upper body pumped in this fat blasting workout.
Our main man, Mark, has devised two brutal upper body circuits that will help build muscle, and burn fat in just one hour!
The first circuit includes 6 exercises, in two sections. Each section includes short 15 second breaks between each movement, with a longer 75 second break to catch your breath in the middle.
Repeat the circuit 4 times.
The second circuit involves just two exercises, with 45 seconds rest after each movement. Be conservative with your weights on the farmer’s walk – we’re looking to get the heart rate up!
Repeat this 4 times, and keep pushing yourself right up until the end.
Try it out and let us know how you found it!
A SERIES: 4 SETS
A1 chin ups x5-6 reps
15 sec rest
A2 lat pull down x6-8 reps
15 sec rest
A3 sled pull (approx 16 meters)
75 sec rest
A4 dumbbell press x6-8 reps
15 sec rest
A5 vertical ball throw x6 reps
15 sec rest
A6 rope slams x20 sec
75 sec rest
B SERIES: 4 SETS
B1 farmer’s walk (The Ottobre Special) approx 30 meters
45 sec rest
B2 upper body prowler push x10 reps
45 sec rest
NOTE: please warm up appropriately, make use of our tips in the video
