Recess Renegade (Workout 2: Upper Body Blow Out)

This workout is designed to target the upper body. Since all of the exercises primarily target muscles within your upper body (pecs, triceps, biceps, back, shoulders,etc.) they don't get much of a chance to recover from the previous exercise. This is not for the weak of heart! This is for those who want a challenge!

Complete 10 sets of each exercise and you are finished!

-Complete the exercises in the order below.
-Perform one set of the first exercise, then the second and third etc.
-After fourth exercise return to top of list and perform the second set of all 4 exercises.


1) Burpees x 10 (with push up)

• Beginners (no push up)

• Intermediate/Advanced (include push up)

2) Mountain Climbers w/ twist x 10 (each side)
If you begin to fatigue and cannot perform push ups properly during the set, then eliminate it from the rest of the repetitions. Start the beginning of each set with push ups and discontinue once form is compromised.

3) Eccentric/Negative Pull Ups

• men 5 - 10 reps
• women 3 - 5 reps
  

4) Forearm Plank :30 - :60 seconds



VIDEOS:

Burpee With Push Up


Burpee Without Push Up


Push Up Instructions:


2) Mountain Climbers w/ twist x 10 (each side)


3) Eccentric/Negative Pull Ups x 5-10


*If you can't do a pull up check out the two videos below!

Jump Pull Up (Eccentric)


Assisted Eccentric (Negative)Pull Up


4) Forearm Plank