Upper Body Bootcamp Workout

Upper body bootcamp workout targest back, chest, biceps, triceps, and core with total body exercises that burn tons of fat.

Start with 15-20 reps of the first two exercises after one circuit rest for 10-20 seconds then repeat two more times. This is your warm-up so start with easy to moderate weight.

Continue with 10 reps of the next two exercises going from one to the next without rest. After one circuit rest for 30-60 seconds then repeat 2-3 more times.

Continue with 15 reps of the next three exercises going from one to the next without rest. After one circuit rest then repeat two more times.

Finish up with 5 minutes of cardio sprints on any cardio machine with a jump rope or bodyweight exercise of your choice. Experiment with interval timings to find something that is challenging and fun.

Exercise
Reverse Flye with tubing
1) Secure door strap at chest height.
2) Stand shoulder width apart, knees slightly bent with one foot in front of the other (staggered stance).
3) Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
4) With elbows slightly bent pull arms back by squeezing shoulders blades together.
5) Return to start position.


upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
Medicine Ball Lunge
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. Take medicine ball during this movement and press the ball over your head.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
Lebert Straight Leg Supine Row
1. Start by placing the lebert bars parallel with each other.
2. Lie on your back and reach up and grab each bar. Keep legs straight throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
DB Pushup and Row
1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Repeat this cycle until all repetitions are completed.
5. Make sure you keep your abs tight and back flat throughout this movement.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
Lebert Advance Tricep Extension
1. Start by placing both hands on top of one equalizer bar and form a straight line with your body at an angle to the ground.
2. Proceed to bend your elbows so that they come down towards the floor.
3. Once you have reached full range of motion press your hands into the bar to extend your arms to full extension.
4. Repeat for the desired repetitions.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
Lebert Underhand Grip Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Both hands should be an underhand grip. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bar.
4. Return to the starting position and repeat for the desired repetitions.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 
Floor Pull to Power Finish Position
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up.
3. As you are standing up thrust your hips forward to a full standing position so that the sandbag finishes above your head with arms extended.
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions.

upper body bootcamp workout:
Sets Reps Weight/
Resistance
Tempo Time
 

Burn tons of fat with deck squats. A great bodyweight exercise for fat blasting cardio intervals.