Day 22 - Upper Body

Circuit: Complete 3 rounds of the following exercises as fast as possible.
Rest 2 minutes between each round.

  1. Plank w/Shoulder reaches (10 reps)
  2. Supermans (10 reps)
  3. Decline push up *modified: regular push up or on knees (10 reps)
  4. Supermans (10 reps)
  5. Bent over I, Y, T (10 reps each)
  6. Supermans (10 reps)
  7. Pike push up (10 reps)
  8. Supermans (10 reps)
  9. Burpees (10 reps)

Shoulder Reaches

10 Reps Each Side

  1. Begin in aplank position with yourshoulders over your wrists and your body in a straight line.
  2. Raise your right arm and hold keeping abs tight.
  3. Repeat on the other side


10 Reps

  1. Lie face down on a mat, with your legs straight and your arms outstretched in front of you.
  2. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body. Hold this position for a few seconds, then lower back to the starting position.
  3. You should feel your lower back, glutes and hamstrings working in the hold position.
  4. While performing the Superman make sure that your head is in a neutral position in line with your spine. If you feel like you’re straining your neck, stop check your form.
  5. If the full Superman feels too tough the first time you do it, you can build up to it by raising fewer limbs. Try raising your right arm and your left leg at the same time and then vice versa, and continue alternating, or lifting just your arms or your legs.

decline push ups

10 Reps

  1. Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees.
  2. Place your feet on top of the bench.
  3. Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight.
  4. Push into the floor to return to starting position, extending your elbows.

Exercise modifications: If this is too challenging perform regular push up and or push up on your knees.


10 Reps

bent over i,y,t

10 Reps Each

I’s: Bend forward at the hips, and keep the back straight with a slight bend in the knees. Bring your arms above your head forming a straight line with your body.

Y’s: Do the same as the I’s (with or without weights) but form the letter “Y” instead of an “I” by moving your arms out at about a 45-degree angle from your head. Bring your arms back down to neutral and repeat.

T’s: Do the same with the I’s (with or without the weights), but form the letter “T” instead of an ‘I” by moving your arms out as about a 90-degree angle from your head. Bring your arms back down to neutral and repeat.

If you choose to add weights these should be very very lightweight.


10 Reps

pike push ups

10 Reps

  1. Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
  2. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
  3. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  4. Start to bend elbows, and then lower your entire upper body toward the floor.
  5. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.


10 Reps


10 Reps

  1. Squat down and place your hands on the floor in front of you.
  2. Jump or walk both feet back to a high-plank position.
  3. Perform one push-up.
  4. Jump or walk both feet back in toward the hands.
  5. Jump up, reaching your arms overhead.

Day 21

Day 23

Reverse your rep count.

The mental aspect of training is arguably more significant than the physical, and we can trick our mental weakness by making the volume of reps feel easier simply by counting reps backwards. By the time something really starts to burn, you’re at the 3,2,1 stage rather than 8,9,10. Give it a shot.

Don't forget!

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