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5 Minute Fat Burning Workout #74 - Upper Body Strength
May 12, 2016 | 
Zuzka
Equipment for this workout:
Pull Up Bar
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Click and select one of the lower qualities like 360p or 540p.
Get ready for a really awesome and quick upper body burn. What you need is a pair of yoga blocks, pull up bar, and pull up assist band. If you don’t have a pull up bar, you can do dumbbell or kettlebell rows as shown at the beginning of the video. The yoga blocks are not necessary for this workout, but if you do have them, I suggest you use them, because it will increase your range of motion for the push ups making them even more effective.
Also I’d like to repeat myself just in case you don’t get to watch the end of the video where I talk a lot 🙂 I just want to make sure you don’t escape my rant and preaching about the importance of challenge and struggle in your training. I often read how easy I make the exercises look, but trust me, there’s nothing easy about my workouts. I also feel like I’m at the end of my rope, when I do my workouts, and mind you, that I put them together that way – on purpose. Not because I like to torture myself, but because I know that the torture is what makes me stronger inside and out. That’s why they’re short and that’s why it takes a particular person to do these routines. A person that doesn’t get intimidated or discouraged by “real” workouts. Are you that person? I believe you are.
Cool Down & Stretching
Workout Breakdown
5 Minute AMRAP
1. Dynamic push up with yoga blocks x 5
2. Pull Ups (with pull up assist band) X 6
3. One arm on a block push up (alternating) x 6
4. Pull ups (with pull up assist band) x 6
5. Dive Bombers on Yoga Blocks x 6
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Try to complete 2 full rounds.
Progress Tracker
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Great workout, will definitely repeat this one. I did two rounds, but didn’t time it. I was slow though – my arms are dead today as had blood tests and whooping cough vaccination during my midwife appointment this afternoon! I don’t have pull up bands, so did 6 alternating chin up/pull up instead. Also replaced the dive bombers with 6 plank transformers.
Private Member |
caseyville, illinois
plank transformers is a great idea. i may do that on the ball next. I added 6 pull ups at the end of each round and did 2 rounds for time. This actually reminded me of Black diamond #7 without the leg raises and buy out, so a nice way to get my pull up practice in.
Private Member |
6 extra pull ups per round sounds hard! Agree, very similar to BD7 – I like the dynamic push ups in this one and might try to incorporate them into BD7.
Private Member |
“Also I’d like to repeat myself just in case you don’t get to watch the end of the video where I talk a lot 🙂 I just want to make sure you don’t escape my rant and preaching…” Hahahaha! You’re the best. <3
Private Member |
Bought a yoga blocks when i saw this workout today,great addition to my equipment 🙂 Awesome workout,my arms are on fire 😀
Private Member |
curitiba, parana, brazil
Hi Zu and friends…today I had Muay Thai class in the morning. I did 5 min non-stop JR as warm-up, plus 2.5 min running non-stop and the class. So I am done for the day. I would not even dare to do this one because my arms, triceps and upper back is pretty sore. I need to give a rest to my upper back now so I will do this one on Sunday. I will practice 30 min yoga in the evening. See you all tomorrow, take care and a nice weekend to everybody.
Private Member |
bogotá, d.c, colombia
Hi everybody, this was and X wow. I really struggle. I love the challenge and feel like a true Warrior afterwards. I did 2 R and my upper back is on fire.
Thanks a lot.
Nice weekend.
Private Member |
Loved it!!! So much fun in five minutes 😁
Private Member |
manchester, united kingdom
awesome upper body 5 minute Workout!!!!!
Private Member |
santa cruz, ca
This was definitely an upper body workout! Definitely core involvement, but totally upper bod.
I did this after Lifted Butt #3.
I did all my pull ups unassisted, but started with my feet on the ground, since it is definitely a lot of pull ups! I completed 1 round, all of #1, and 2 of #2. I think it was harder to not do assisted pull ups. So next time I think I will cut the pull ups in half and do them from deadhang instead, like I usually do.
Private Member |
perth, wa, australia
1 round and 3 dive bombers so I finished the last 3. Arms are on fire! Loved using my yoga blocks. Hope everyone has a fabulous weekend.
Private Member |
carpinteria, ca, usa
this was tough! barely kept up with you.