Jumpstart your brain and body with this straightforward upper body strength routine that also contains a few twists along the way. You will quickly work your way through three antagonist supersets (opposing muscle groups) interspersed with three bodyweight cardio burst intermissions. The transitions between the two exercises in each superset are quick (only 10 seconds) so make sure your weight selections are easily accessible to you prior to pressing start on the video.

Working opposing muscle groups in each superset should allow you to challenge your weight load for each exercise in the circuit, because you are alternately “resting” your working muscles while switching between exercises. The first exercise in each superset follows a single/double format, adding an extra element of difficulty to an otherwise straightforward exercise and forcing you to rely on your anti-rotation core muscles to maintain a strong, seamless shift between unilateral and bilateral movement execution. The second exercise in each superset is an upper body combination exercise containing three variations of one movement pattern to fatigue the working muscles with differing degrees of muscle recruitment. Why the reason for these format “twists?” We’re increasing the challenge of an already time-efficient method of training (supersets) with variations on tension training to maximize your efforts throughout a relatively short workout.

The cardio bursts are intended to provide a quick heart rate spike in between the supersets to not only increase caloric expenditure but challenge you to maintain proper form and consistent effort during the strength training intervals (with the added fatigue of cardiovascular work). Your main goal during the cardio rounds is consistent, moderate cadence movement. There’s no need to max out your intensity or go breathless unless your high efforts won’t undercut your performance during the supersets. The primary focus of this workout is strength, so treat the cardio intermissions as supplemental to your upper body training. If you have concerns about being in plank position for an extended period during the cardio intermissions, opt for an inclined surface from which to hold your planks and/or consider the alternative wrist-friendly alternatives below (I demo options in the video as well):

• Plank Jacks = Jumping Jacks
• Full Plank: Alt. Forward and Lateral Hand Walkouts = Monster Walks (forward and back)
• Mountain Climbers = Football Runs OR Jump Rope
• Full Plank: Shoulder Taps = Alternating Front Kicks or Knee Drives

Multi-structured workouts as such give you an opportunity for feedback on fluidity of movement, muscle imbalances/weaknesses, and movement preferences. Take note of side dominance and difficulty performing certain exercises or sequences of movement. Remember, feedback is information — not a source of judgment! Use what you learn from this workout to guide your attention in future workouts.

Additionally, if your brain is not in the mood for multi-component exercises, focus on one part of each move. For example, instead of shifting between your right and left arms for the first exercise in superset #1, stick with a basic overhead press and press both arms overhead at the same time.

Lastly, this workout is rated as a level 3 but could feel like a higher level depending on your weight selections and approach to the cardio intermissions (moderate versus high effort and pace). Regardless, have fun and challenge yourself! The workout will fly by quickly — before you know it, you’ll be on your mat stretching for the cool-down and marveling at how hard you worked to make it to the end.

If you enjoy this 5 Day Challenge, check out the new 4 Week FB Strong Round 3 Program that just launched! It uses a unique Plus workout every single day (no repeat workouts!).

Workout
Warm-Up: 30 sec per exercise, 2 rounds, no rest between exercises or rounds (6:00)
-Lateral Squat + Overhead Pull-Down (alternating squats)
-Hinge + Reverse Fly + Overhead Arch
-Inchworm + Shoulder Tap w/ Pause (round 1 – R; round 2 – L)
-Negative Hand Release Push-Up (knees down on the way back up - concentric phase)
-Alternating Runner’s Lunges
-Jumping Jacks

My Weights (not a recommendation, just a reference):
-Light: 10 lbs. (4.5 kg)
-Medium: 15 lbs. (6.8 kg)

Format
Supersets: 50 sec on / 10 sec off / 3 rounds
Cardio Burst Intermission: 20 sec on / no rest / 3 rounds

Superset #1:
-Single/Double Overhead Press (R-L-Both, L-R-Both)
-Triple Row (Low Row + Underhand Grip Low Row + High Wide Row)

Cardio Burst Intermission #1: 
-Plank Jacks (forearm)
-Full Plank: Alt. Forward and Lateral Hand Walkouts

***Water Break #1***

Superset #2:
-Single/Double Reverse Fly (R-L-Both, L-R-Both)
-Triple Raises (Lateral Raise + Scaption + Forward Raise)

Cardio Burst/Intermission #2: 
-High Knees
-Low Squat + Ladder Runs

***Water Break #2***

Superset #3:
-Single/Double Biceps Curl (R-L-Both, L-R-Both)
-Triple Push-Ups (Wide Grip Push-Ups + Basic Push-Ups + Triceps Push-Ups)

Finisher Cardio Burst:
-Mountain Climbers
-Full Plank: Shoulder Taps

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
-Child’s Pose + Reach Thru – R
-Child’s Pose + Reach Thru – L
-Tabletop: Half Circles – R
-Tabletop: Half Circles – L
-Down-Dog + Rollup to Standing (Shoulder Reset)  
-Crossbody Shoulder + Split Stance Quads/Hip Flexors Stretch – R
-Crossbody Shoulder + Split Stance Quads/Hip Flexors Stretch – L
-Overhead Extension Reach - R
-Overhead Extension Reach – L
-Hug the Tree + Wrist Rotations

Note: This workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone workout.