This upper body, abs, and intervals workout is a mix of strength training circuits and cardio intervals. It’s challenging, but I know you’ll love it!
There is something about combining cardio and strength training circuits into one awesome workout that I really enjoy -> Exhibits A, B, C, D, and E.
I think it’s because these types of workouts are intense, but they fly by. You are continuously moving from one exercise to the next and from one mode to the next (treadmill to machine to cable to free weights, etc), so you never have time to get bored. It is also such a good way to keep your heart rate up, build strength, increase speed, and boost metabolism.
This upper body, abs, and intervals workout has three strength training circuits that are mixed in with three sets of treadmill sprints. Each circuit is made up of two upper body exercises (10 reps each) and one core exercise (15 reps each) that will be completed back-to-back.
You’ll notice that the upper body exercises in each circuit focus on agonist/antagonist muscle pairings: circuit 1 = chest & back, circuit 2 = lats & shoulders, circuit 3 = biceps & triceps. The agonist muscle is the one that performs the action while the antagonist muscle opposes that action. For example in a bicep curl, the bicep is the agonist, while the triceps are the antagonist. In a tricep push down the bicep is now the antagonist muscle that is opposing the action that the tricep is performing. Biceps & triceps = opposites. Since these are opposing muscle groups we can easily superset the exercises without worrying about muscle fatigue.
So this is what we’re specifically going to do:
And here are the exercise cues:
- Seated Chest Press: On a chest press machine (like this) sit with the handles at about chest/shoulder height. Place arms on the handles (starting position) and push forward, squeezing your chest muscles. Slowly return back to starting position.
- Standing Cable Row: Place the arms of a dual cable machine (like this) slightly below shoulder height. Grasp the cable handles with your back straight, knees slightly bent, and arms out straight. This is starting position. Pull the cables in towards your torso, squeezing your shoulder blades together until your hands reach your ribs. Return to starting position.
- Cable Ab Rotation: Using the same cable machine, grab one cable handle with both hands and take a few steps back from the machine. Turn so that the machine is at your side and the cable is straight in front of you. Put your arms straight out in front of you slightly below shoulder height. Using your core, rotate your torso away from the machine, trying not to move your arms or lower body at all. Rotate your torso back towards the machine. This is one rep. Complete all reps on one side, then turn the opposite direction and complete all the reps on that side.
- Lat Pull Down: On a lat pull down machine (like this) grab the bar with a wide grip and sit down on the bench. Pull down the cable bar until it reaches your upper chest. Raise back up until your arms are fully extended.
- Lateral Shoulder Raise: Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Lower arms back to starting position.
- Standing Side Bends: Hold a dumbbell in one hand with your arm straight at your side. Bend at your waist so the dumbbell slides down along your outer thigh, keeping your hips stable. Raise back up to starting position. Complete all reps on one side, then switch to the other.
- Cable Triceps Push Downs: On a cable machine with the rope attachment (like this), grab the rope with each hand so that your hands are slightly higher than your elbows. Push down until your arms are straight. Raise back up to starting position.
- Standing Dumbbell Biceps Curls: Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells, keeping upper arms stationary, until they reach shoulder level. Lower back to starting position.
- Lying Leg Lifts: Lie on your back on top of a mat with your arms resting at your sides. Raise your legs straight up in the air. This is starting position. Slowly lower your legs back down until your heels are 1-inch away from the ground, then slowly raise them back up to starting position. This is one rep. Make sure to keep you arms, shoulder blades, and lower back flat on the mat.
This upper body, abs, and intervals workout uses more gym equipment compared to my other workout routines. Most of the machines will have instruction labels, so you can set them up to your body correctly. However, if you’re unfamiliar with anything, feel free to ask questions in the comments because it’s important to use them properly.
Also, you can do the interval sprints on a bike, elliptical, or rower for the same effect, but less pounding impact on the knees.
Hope you enjoy the workout!