Grab your dumbbells and a very light mini band for this 30 minute full upper body strength workout. Today's focus is the entire upper body and today's format is supersets. We will perform 2 exercises at a time and perform each superset twice. The first round we will perform each exercise for 75 seconds each. We will perform this round with the mini band slightly above the wrists and maintain a 3 second eccentric throughout. During this round really focus on feeling the intended muscle group work. After the second exercise, we will have 15 seconds to recover and repeat but with a twist - For the second round, we will perform the same exercise without the mini band and at a normal tempo for only 45 seconds. This may feel like a superset "drop" set. If fatigue sets in and/or form starts to slip, feel free to rest/pause when needed. After each dropset we will get 15 seconds to recover before moving onto a new dropset.
We begin and end the workout with a band warm-up/band burnout. The format will be 5 minutes, 5 exercises, 60 seconds each with the band only. There will be a demo/upcoming exercise in the upper right hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!

Skip to 3:40 to begin workout
Total Workout time: Approx 29 minutes
Total Time with Stretching: Approx 32 minutes

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM


The Warmup
Band Warmup, 60 seconds each
Iso Bird Dog Out and Ins R
Iso Bird Dog Out and Ins L
Supermans
Prone Behind The Head Pull Aparts
Swimmers
30 sec Recovery
The Workout 2 Rounds per superset
75 seconds with band first round
45 seconds no band second round
Neutral Shoulder Press, Front Raise
Neutral Hip Hinge Row, Bicep Curls
Tricep Extensions, Push Ups
Pronated Row, Arnold Press
The Burnout
Band Only, 60 seconds each
Lateral Raise R
Lateral Raise L
Face Pulls
Alt X Pulls
Lateral Raise Partials


Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: https://youtu.be/jk5tpICKjDo
20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw
15 Minute Neck and Shoulder: https://youtu.be/VBeJ_-kqbUg
15 Minute Hip Stretch: https://youtu.be/tX1V-tNjOHU
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k
15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA

Lower Body:
45 Minute Glute/Leg Workout: https://youtu.be/oFJZwCfx7uM
30 Minute Glute and Leg: https://youtu.be/1mITBk1y9BQ

Cardio
30 Minute Low Impact Cardio, No Breaks: https://youtu.be/K__63N9jwHA
10 Minute HIIT Cardio: https://youtu.be/RXNkhC2vDqA
15 Minute Cardio (Kickboxing Inspired, No Equipment): https://youtu.be/3HtluaBmO7E
15 Minute Cardio (Legs, Continuous): https://youtu.be/5xPvxkxRQaU

Abs
10 Minute Abs: https://youtu.be/vCIJoPdGY9E
10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe