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Description

Mercury may not be in retrograde yet, but you can still give yourself a hard time with this Upper Body workout with running bursts.


Exercises

Set 1: 1 round
Prepare To Run
Prepare To Run
5 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
45 seconds
Jog
Jog
45 seconds
Jog On 6 Incline Or Higher
Jog On 6 Incline Or Higher
45 seconds
Run On 6 Incline Or Higher
Run On 6 Incline Or Higher
45 seconds
Walk Briskly
Walk Briskly
30 seconds
Water Break & Transition
Water Break & Transition
20 seconds

Set 2: 2 rounds
Barbell Reverse Curl to Press
Barbell Reverse Curl to Press
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
1 2 Burpees
1 2 Burpees
1 minute
Governators
Governators
30 seconds
Farmers Walk
Farmers Walk
1 minute

Set 3: 1 round
Prepare To Run
Prepare To Run
5 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
45 seconds
Jog
Jog
45 seconds
Jog On 6 Incline Or Higher
Jog On 6 Incline Or Higher
45 seconds
Run On 6 Incline Or Higher
Run On 6 Incline Or Higher
45 seconds
Walk Briskly
Walk Briskly
30 seconds
Water Break & Transition
Water Break & Transition
20 seconds

Set 4: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Upward Plank
Upward Plank
30 seconds

Set 5: 1 round
Prepare To Run
Prepare To Run
5 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
30 seconds
Jog
Jog
30 seconds
Jog On 6 Incline Or Higher
Jog On 6 Incline Or Higher
30 seconds
Run On 6 Incline Or Higher
Run On 6 Incline Or Higher
30 seconds
Walk Briskly
Walk Briskly
20 seconds
Water Break & Transition
Water Break & Transition
20 seconds

Set 6: 2 rounds
Hammer Curls
Hammer Curls
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Dumbell Back Row
Dumbell Back Row
45 seconds
Statue of Dumbbell
Statue of Dumbbell
30 seconds

Set 7: 1 round
Prepare To Run
Prepare To Run
5 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
30 seconds
Jog
Jog
30 seconds
Jog On 6 Incline Or Higher
Jog On 6 Incline Or Higher
30 seconds
Run On 6 Incline Or Higher
Run On 6 Incline Or Higher
30 seconds
Walk Briskly
Walk Briskly
20 seconds
Water Break & Transition
Water Break & Transition
20 seconds

Set 8: 2 rounds
Dumbbell Fly
Dumbbell Fly
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Left Tricep Pushups
Left Tricep Pushups
20 seconds
Right Tricep Pushups
Right Tricep Pushups
20 seconds
Push-Ups
Push-Ups
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds

Set 9: 1 round
Prepare To Run
Prepare To Run
5 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
30 seconds
Jog
Jog
30 seconds
Jog On 6 Incline Or Higher
Jog On 6 Incline Or Higher
30 seconds
Run On 6 Incline Or Higher
Run On 6 Incline Or Higher
30 seconds
Walk Briskly
Walk Briskly
20 seconds
Water Break & Transition
Water Break & Transition
20 seconds

Set 10: 1 round
Tricep Dips
Tricep Dips
30 seconds
Hand Release Push-ups
30 seconds
Wall Plank
Wall Plank
1 minute


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