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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
______________
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 |
caseyville, illinois
This was great. Did this after body crush yesterday. i did 2 full rounds and added a set of pull ups to the end of each round.
Private Member |
I can’t do Dynamic push ups… Unfortunately will skip this workout.
Private Member |
I do them on my knees. Have you tried to do them on your knees and just not go as deep? Just an option that might help.
Private Member |
Thank you so much, dcmears! That’s exactly what I am going to do. Have a great weekend! 🌹
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I did this one today also and I could realize the difference between upper body workout and lower body wo. I am much stronger on lower body, even using a kb hardly any wo will take me out of breath but a simply upper body wo will do it. I need to work much more on upper body now that is why I will start kb workouts again along with repetition of upper body wo series. This one was good and my dynamic push-ups are not very dynamic yet…it is like I do in slow motion but I improved…used not to be able to do it. I did assisted pull-ups on swiss ball…it was quite bad…hahahah…really hard to balance on ball but I will practice to master it. I will a 30 min yoga now…see you all, take care.
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I did this one today also and I could realize the difference between upper body workout and lower body wo. I am much stronger on lower body, even using a kb hardly any wo will take me out of breath but a simply upper body wo will do it. I need to work much more on upper body now that is why I will start kb workouts again along with repetition of upper body wo series. This one was good and my dynamic push-ups are not very dynamic yet…it is like I do in slow motion but I improved…used not to be able to do it. I did assisted pull-ups on swiss ball…it was quite bad…hahahah…really hard to balance on ball but I will practice to master it. I will a 30 min yoga now…see you all, take care.
1st time-20 May 2016- 2 rounds (pull-ups on swiss ball)
Private Member |
This was tough but a good one! 😉
Private Member |
trego, wisc., usa
MorE of these please. MORE!
Private Member |
Did this after 3 rounds of my regular workout for extra calorie burn for the first time. Loved it! Although, I did do the dynamic push-ups on my knees. Hey, we all gotta start somewhere!
Private Member |
killer !!
2 rounds + #1 x2 reps
green assisted band
Private Member |
Didn’t use the assist band, but I alternated neutral and regular grip pull ups, and chin ups for the 6 reps. Followed Z’s pace. Great for adding after cardio or lower body workouts as a bonus.
Private Member |
samara, russia
39 reps
If you’re looking for a way to kill your upper body in 5 minutes, this workout is the best choice 😄 I was doing Dynamic push ups without yoga blocks, but yesterday, when I tried the exercises, for the first time in my life I did one Dynamic push up on yoga blocks, wow it felt like I learned to fly 🦋 But on the second rep my wings let me down and I landed on the floor 😃