Focus & Benefits: This spicy upper body routine is the sister workout to the equally fiery Three-Exercise Lower Body Strength Circuits workout. We increase muscle(s) time-under-tension by focusing on the same muscle groups from one exercise to the next in each three-exercise circuit. The format and objective of this workout are the same as they were for the lower body counterpart. You’ll start each circuit with your heaviest weight options for the working muscles in that circuit and aim to complete at least 6 to 8 reps of this first exercise during the 30-second interval. Then, you’ll decrease your weights to a lighter “burnout load” for the last two exercises, aiming for near muscle failure by the end of each circuit round (of which there are three, hurray!).

Although switching out your weights throughout a circuit might be extra work, this workout is a fun way to improve engagement, get in some hypertrophic training (muscle growth), and help bridge the gap between your currently challenging weights and those aspirational weight selections. After all, we can’t always use the same weight loads throughout a circuit if we’re looking for progress and adaptation! Our muscles typically require different loads to be challenged. However, if you don’t have a wide range of weights from which to choose, there are plenty of other ways to vary workout intensity to elicit a similar training effect (a variety of time-under-tension options, increased reps/work intervals, exercise variations, etc.).

Equipment: A range of “light” to “moderately heavy” weights are needed for this workout. Remember, these terms are relative to the exerciser and are affected by the objective, format, and exercise sequencing of the workout itself. Just note that you will not be maxing out your weight options for any of the exercises in this workout. You’ll have to rely on your perceived exertion to determine what feels “heavy” or “light” and be flexible with your distinctions between weight categories along the way.

A mat will also be useful for any on-floor exercises.

Tips & Helpful Information: As always, review the workout below before pressing play to consider what your weight options could be for each circuit/exercise. Keep your weight choices close by for easy access and quick transitions. Because we are targeting similar muscles throughout an entire circuit, this format will feel like a tri-set routine. If you’ve completed the ever so humbling Upper Body Strength Tri-Sets with Burnout Rounds workout, you’ll know that your weight options might be a bit lower than usual all the way around (whatever reference I made to this workout being a “warm-up” was a complete lie and ill-placed sarcasm).

Difficulty & Modifications Explained: This workout is rated as a level 4 because of the formatting, exercise sequencing, and nearly complete muscle fatigue for the working muscles. Decrease the difficulty by focusing on lighter weights for the whole workout (or no weights at all for some of the exercises), omitting any of the tempo changes, and/or pausing the video to give yourself more rest between rounds/circuits.

Closing Notes: Don’t be afraid to struggle! Taking breaks, decreasing your weights, staring at me in disbelief as I also stare back at you with “attitude” – these are all a normal part of progress and growth. Have fun, challenge yourself, and keep enjoying your journey with movement!

Workout
Mobility Warm-Up: 45 sec per exercise, no rest between exercises (4:30)
(kneeling or seated)
-Shoulder CARs - R
-Shoulder CARs – L
(quadruped – all on all 4’s)
-Thread the Needle + Semicircle Arm Circle - R
-Thread the Needle + Semicircle Arm Circle – L
(transition to standing)
-Chest Opener Flutters (hands behind back, wrists touching)
-Slow Body Roll-Downs

***30 sec off***

My Weights (not a recommendation, just a reference):
-For Primer Circuit – 2 Light Weights: 10 lbs. (4.5 kg)
-For Main Circuits – 2 Weights:
     -Light: 10 lbs. (4.5 kg) – 12 lbs. (5.4 kg)
     -Medium to Moderately Heavy: 15 lbs. (6.8 kg) – 30 lbs. (~14 kg)

Primer Circuit: 30 sec per exercise, no rest between exercises (4:00) – Light Weights
-Overhead Press
-Front Raise
-Lateral Raise
-Low Row
-Rotational Biceps Curl
-Upright Row
-Triceps Kickbacks
-Standing Alt. SA Chest Presses

***30 sec off***

Circuit Format: 30 sec on / 15 sec off / 3 rounds - 30 sec off between rounds. Aim to complete at least 6 to 8 reps of the first exercise of each circuit during the 30-second work interval.

Circuit #1: (7:00)
-(medium/mod. heavy) Overhead Press (neutral grip)
-(light/medium) ½-Pulse Arnold Press
-(light/medium) Alt. Military Presses (palms forward)

***30 sec off***

Circuit #2: (7:00)
-Low Rows
-½-Pulse Upright Rows
-Alt. Reverse Flies

***Water Break***

Circuit #3: (7:00)
-Biceps Curls
-½-Pulse Wide Grip Biceps Curls
-Alt. Hammer Curls 

***30 sec off***

Circuit #4:
-Chest Press
-½-Pulse Chest Flies
-Alt. Skull Crushers

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
-Scorpion/Spinal Twist - R
-Scorpion/Spinal Twist – L
-Puppy Pose + 2x Triceps Stretch
-Down-Dog + Up-Dog
-Kneeling Runner’s Lunge + Torso Rotation – R
-Kneeling Runner’s Lunge + Torso Rotation – L
(seated)
-Crossbody Shoulder Stretch + Wrist Rotations - R
-Crossbody Shoulder Stretch + Wrist Rotations – L
-Chest Opener/Biceps Stretch (hands behind body)
-Knee/Tree Hug (rounded spine)