If you enjoyed the format of the Weighted Lower Body Strength Circuits with Bodyweight Intermissions workout, then you will enjoy this workout as well! This workout follows the same format as its lower body counterpart and mixes in a little core work, too. 

The 35-second intervals during the Strength Circuits are just long enough for you to challenge your upper body muscles to the point of pre-fatigue. With quick 10-second recovery intervals between exercises, your heart rate will remain elevated. Your goal is to maintain a moderate tempo of cadence during each lift, focusing on fluid, continuous motions with momentary pauses for postural or grip resets. Keep your weights nearby for the quick transitions between exercises. I recommend a medium load for Strength Circuits #1 and #3 and a light load for Strength Circuit #2. In this video, I am using 15 lbs. (~7 kg) as my medium selection, 10 lbs. (~4.5 kg) for my light weights. Please lift weights that match your current fitness level, state of mind, and ambitions for the day. 

Core work is included during the Intermissions because it is so easy to tire out the upper body muscles. We need a little break from solely focusing on these muscle groups to avoid complete exhaustion. The Intermissions also serve as a reminder that core engagement is crucial for every movement pattern and that your core has already been put to work during the Strength Circuits, even though they were not the primary movers during these circuits. This acknowledgment of your core’s role in everything that you do helps improve the mind-muscle connection throughout this workout, as well as during the many workouts to come. Focus on a slow, deliberate cadence during the Intermissions to increase muscle time under tension, a training technique that is beneficial for improving strength, balance, and coordination. 

As always, your options for decreasing the difficulty of any exercise include:

• Decreasing your weight selection
• Removing the weight altogether and opting for the bodyweight alternative
• Decreasing your range of motion to a degree that is optimal for your current fitness level (considering current stress level, muscle fatigue, and acute and/or chronic injuries) 

I mention and demonstrate modifications and options throughout the video, but here are a few extra alternative exercises to prepare you for the workout before you press play: 

• Inchworm Walkout + Push-Up (Intermission #1): remove the Inchworm portion, Down-Dog + Push-Up 
• Up-Downs + Knee-Pull-Ins (Intermission #1): if you drop to your knees, change the Pull-Ins to Shoulder Taps 
• Laterally Traveling Bear Crawls (Intermission #2): stay stationary in either Full Plank or Bear Crawl position, add Hand Taps (tap the top of the opposite hand) 

This is a relatively quick workout! You’ll be done before you know it so enjoy the journey along the way. 

Workout 

Warm-Up: 30 sec per exercise, 2 rounds, no rest between exercises or rounds (6:00)
- Jump Rope 
- Squat + Arm Sweeps 
- Double Pulse Running Man  
- Single-Leg Lateral Hop + Knee Raise (alternating raises) 
- Seal Jumping Jacks 
- Rotating Side Planks

FORMAT:
- Upper Body Circuits: 35 sec on, 10 sec off; 2 rounds per circuit (no rest between rounds) 
- Intermissions: 1:00 on, no rest between moves 

Upper Body Circuit #1: 
- Single-Arm Overhead Press – R 
- High Wide Row 
- Single-Arm Overhead Press – L 

Intermission #1:
- Inchworm Walkout + Push-Up
- Up-Downs + Knee-Pull-Ins 

***Water Break***

Upper Body Circuit #2:
- Scaption + Lateral Raise - R
- Biceps Curls
- Scaption + Lateral Raise – L 

Intermission #2:
- Laterally Traveling Bear Crawls 
- Rollup (sit-up, arms forward then press overhead)  

Upper Body Circuit #3:
- Single-Arm Upright Row - R
- Triple Count Descent Push-Up 
- Single-Arm Upright Row – L 

Cool-Down: approx. 30 sec per stretch (approx. 4:30)
- Arm Circles (forwards and back) 
- Crossbody Shoulder Stretch – R 
- Overhead Triceps Extension Stretch – R 
- Crossbody Shoulder Stretch – L 
- Overhead Triceps Extension Stretch – L 
- Side Bend Reach – R 
- Side Bend Reach – L 
- Chest Opener + Wrist Rotations 
- Tree Hug Stretch + Overhead Reaches (alternate)