6.18.26UpperST - Kyra Williams Fitness

Warm Up/ Dynamic Stretches – Two Times

Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..

Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each, each side

Set 1 – Chin ups

3×8 chin ups using as little assistance as possible; rest 2:00-2:30 between sets

Superset 2 – Three Times

One arm standing overhead press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 12 ea

Two arm tricep kickbacks band/ cable – https://www.youtube.com/watch?v=1neBTWGPR-4 x 15

Week 3, keeps weights the same but increase reps.

Superset 3 – Three Times

Week 3, pause and squeeze hard on the flyes and pause at the top of each row.

Circuit 4 – Three Times

Take your time on push ups, trying to get as many as you can from your toes or toes down to the floor then knees on the way up.

Conditioning –

Alternating Tabata

:20 work/ :10 rest x 8 rounds

Goblet squats

Walking planks

Complete :20 of as many goblet squats as possible, then :10 rest. Then :20 walking planks, then :10 rest. Complete four rounds of that.

Cool down/ static stretch –

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching