DJ Townsel Upper Body and Abs Workout

woman in workout clothes on mat in plank position smiling

Upper Body & Abs Circuit

Duration: 35-45 Minutes
Equipment Needed: Bodyweight; optional Dumbbells, Kettlebells, or use whatever you have at home - gallon jugs, bands, etc.

Feel the burn with this intense upper body workout from our wellness expert DJ Townsel.

  1. Warm Up (3 Sets)

    • 15 Lateral Arm Raises
    • 15 Overhead Raise
    • 15 Chest Flys
  2. Upper Body Circuit 1 (5 Sets)
    • Planking Shoulder Raises - 20 each arm
    • Super set with 40 Shoulder Taps
  3. Active Cardio Break
    • Front Jabs – 1 Minute
  4. Upper Body Circuit 2 (5 Sets)
    • Dive Bomber Push-Ups - 6-10 (Downward Dog to a High Plank to an Upward Dog and then back to Downward Dog again = 1)
    • Super Set with Chaturanga Hold (until failure)
  5. Active Cardio Break
    • Hooks – 1 Minute
  6. Upper Body Circuit 3 (5 Sets)
    • Squatted Back Rows 15 reps
  7. Active Cardio Break
    • Fast Uppercuts – 1 Minute
  8. Upper Body Boxing Circuit (3 Sets)
    • 30 seconds - Front Jabs
    • 30 seconds - Hooks

    • 30 seconds - Uppercuts

    • 30 seconds - Push-Ups

  9. Ab Circuit
    • 30 seconds - Sit Ups
    • 30 seconds - Low Plank Hip Rotations 
    • 30 seconds - Heel Touches (lay on back, knees bent, feet on floor; reach side-to-side to touch heel)
    • 30 seconds - Plank Cross-unders (while in high plank, bring opposite knee to opposite elbow)
    • 30 seconds - Bicycles
    • 30 seconds - Spider-Man Planks (while in low plank, bring knee to touch elbow on same side)
    • 30 seconds - Reverse Crunches
    • 30 seconds - Low Plank Hold

 

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