Make sure your get deep into your range of motion, your chest should touch the floor. So jump back into plank and then back up. Stand up straight and do burpees, when Shaun T tells you. Still doing the uppercut, but now we are jacking the feet in and out. Now alternate uppercuts, left and right across the body. Put your feet together and bend your knees. Get as high as you can with a straight back, aim for at least knee height. Now we are switch kicking higher off the ground. Try to add a little more upper focus to this move today.Įach time we do the switch kick add a hop, so that you have to balance on each leg a little more. Keep your heels off the floor and alternate kicking the feet up off the floor a couple inches. So the foot is going, up, center, back, center. Step one foot up and the other back, and then both together and switch. You should know this from Alpha round and/or Insanity Asylum. All in all this is a great upper body resistance workout and will definitely bring the burn, as long as you choose the right weight. One complaint I have is there is only really one move targeting the triceps (dips), but they do get worked whenever you are in plank, so its not a big deal.

For me the hardest part of this workout is the shoulder series, where you do 4 shoulder exercises in a row, because my shoulders are kind of weak in comparison with the rest of my body. At the end of the workout we do alternate between muscle groups just to finish burning them out, with one exercise each to finish.

So we do a series of shoulder moves, then a series of chest moves, etc. I find I need to use lighter weights on this workout, because instead of alternating between different muscles groups, we do one at a time. There is no time to switch dumbbells, so choose a set that can get you to the end. Again we are not doing any specific number of reps with each exercise, but rather however many we can complete in the time provided. So, we work shoulders, chest, arms, back and core. This one however, focuses only on your upper body. This workout is very similar to Beta Rip’t Circuit, in that we do a mix of resistance exercises, and cardio moves. Upper Body Muscular Endurance Workout with Cardio

Alpha cardio focus t25 workout vimeo