REBUILD - Bodyweight

Day 16 - Upper Body

Warm Up

1. Shoulder Taps & Shoulder Reaches (2 x 20 Each Total)
2. Side Plank (2 x 30-40 Seconds Each)
3. Yoga Push-Ups (2 x 12)
4. Bodyweight Plank-Ups (2 x 20 Total, 10 Each Arm)

Core Movement

1. Push-Up Matrix (3 x 5 Each)
2. Banded Low Row (3 x 12)
3. Half Kneel, Single Arm Overhead Press (3 x 10-12 Each)
4. Bodyweight Dips (3 x 10-15)
5. Band Pull Apart & “X” Front Raises (3 x 12 each)
6. Band Straight Arm Lat Pulldowns (3 x 12)

Finisher

1. Bodyweight Burpees (2 x 15-20)
2. Band Pallof Press (2 x 12 each)

Shoulder taps and shoulder reaches

2 x 20 Each Total Reps

Get into a straight arm plank position. Make sure that your hands are directly under your shoulders. The key is to limit hip sway while performing the exercise so widen your legs out as much as needed in order to limit that. Release one hand from the ground and touch your opposite shoulder slowly, engaging your core the entire time. With shoulder reaches, release one hand and reach directly upward as far as you can without swaying the hips. Alternate sides on both exercises each rep.

Side Plank

2 x 30-45 Seconds Each

Choose which side that you want to work first and lay down on that side. The elbow that is down should be bent with the rest of your body being straight. Ideally you should stack your feet on top of each other, but if that is too difficult feel free to stagger your feet out with the top leg wrapping over the bottom leg. Slowly elevate the hips upward and begin the side plank. Focus on squeezing the bottom oblique and keeping your hip as high as possible the whole duration. Then switch.

Yoga Push-Ups

2 x 12 Reps

Get into a normal push-up position. Make sure that your hands are in line with your shoulders. Perform one push up and on your way back up rock your body backwards into a downward dog stretch. Focus on full shoulder extension and holding a brief calve and hamstring stretch. Then repeat, push-up to downward dog position etc.

Bodyweight plank ups

2 x 20 Total - 10 Each Arm

Get into a plank position on your elbows. The rest of your body will remain straight. Feel free to spread your legs out wider than shoulder width to avoid hip sway. Now from this position choose one arm to start to lead with and get up on both straight arms. Then go back down to both elbows etc. Do half of the listed reps leading with one arm and the other half leading the opposite arm.

Push-Up Matrix

3 x 5 Each - Normal, Narrow, Wide, Staggered Left, Staggered Right

Get your body into a push-up position. For standard push ups make sure your hands are directly under your shoulders. Drive elbows back to 45 degree angle. For WIDE push-ups place hands slightly wider than shoulder width apart, repeat the same push up form. For NARROW grip push-ups, place hands slightly more narrow than shoulder width apart, repeat instructions. For STAGGERED push up’s place right slightly above the shoulder and place your left hand slightly below the left nipple. Repeat push-up instructions and switch to the opposite side with left hand slightly above the shoulder and right hand slightly below the nipple

BANDED LOW ROW

3 x 12 Reps

Choose an appropriate resistance band and lay it flat on the floor. Step both feet onto it and grab each end like a handle. Keep your knees bent at a 45 degree angle, hinge at the hips and lean forward keeping a neutral spine. Row the band up and think thumbs to nipples for the form. Slowly control the band back down to the starting position. Repeat.

Half Kneel, Single Arm Overhead Press

3 x 10-12 Reps Each

Get into a half kneel position with one knee down on the ground. Place the weight in the hand on the same side of your body that has the knee that is down. Curl the weight up and press that weight straight upward to full extension. Opposite arm can be out straight or with your hand on your hip. Slowly return weight to the starting position. Do all listed reps on one side first and then switch sides.

Bodyweight Dips

3 x 10-15 Reps

Find a coffee table, edge of the bed or somewhere else that is roughly knee high at your home. Sit on that object and place your hands on the outside of your hips. Keep your hands holding onto the edge of that object and scoot your body away from it. Keeping your knees bent and feet shoulder width apart, slowly lower your body down towards the ground until your butt almost touches, then boost yourself back up using your arms, specifically your triceps. Repeat.

Band Pull Apart And "X" Front Raises

3 x 12 Reps Each

Place both hands on the band in an overhand grip. I prefer to place my hands towards the ends of the band with about an inch sticking out on both sides. Put both arms out straight in front of you about sternum high. Start with both hands touching. Keeping both arms straight, pull the band apart horizontally as far as you can, focus on squeezing your shoulder blades together while pulling the band. Slowly release the band tension continuing to keep your arms straight and return to the starting position. Repeat.

For “X” Front raise, take the band and step both feet over the top of the bottom part of the band. Cross the band making it look like an “X.” Place both hands in an overhand grip on top of the band. Keeping both arms straight, start from your quads and raise the band straight forward until you reach your forehead height. Slowly lower band back down to your quads. Repeat.

Band Straight Arm Lat Pulldowns

3 x 12 Reps

Find a high anchor-point that you can tie your band off at. Once that is done, grip the sides of the band with both hands in a neutral grip. Place feet shoulder width apart, slightly hinge at the hips, pushing your butt backward, and lean forward with the torso maintaining a neutral spine. Keeping both arms straight, start with your arms above your head. From there keep your arms straight and pull that band down towards your hip bones. Slowly raise the band back up to the starting point and repeat.

Bodyweight Burpees

2 x 15-20

Start in a standing position, feet shoulder width apart. All in one motion lean over towards the ground, lowering your entire body until you are on your hands and toes are on the ground.. Connected to the ground in a tall plank position, keep your body straight. Then jump both legs upward towards your chest. Once both feet have landed on the ground, jump your entire body straight up in the air, reaching your arms above your head. Once landed from the jump, repeat all instructions.

Band PAllof Press

2 x 12 Reps Each

Find a place to tie the band off on a pole or something similar. Try to make the band about sternum height. Grip the end of the band and interlace it between both of your hands. Pick which side you want to work first and laterally move away from the anchor-point until the band has tension. Place your feet shoulder width apart, bend your knees slightly, engage your core and keep your shoulders square to the direction you are facing. Start from your sternum and slowly punch straight out with both arms until fully extended. The key is to keep that band centered with your sternum the entire time, don't let it pull you towards the anchorpoint. Slowly return to starting position and repeat.