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Upper Body and Core Strength Session!

We have been killing these at home sessions so far so why would we stop now! Today we are bringing you an at home upper body and core killer! 

No equipment needed for this quick (but not so easy) session 😉

Warm Up

A warm-up is just as crucial as the session itself! Make sure you warm up all muscle groups and get your heart rate high before starting your session!

Start off with some dynamic stretches! (hamstring stretch, open and close hips, torso twists, shoulder rolls)

Then perform 2 Rounds:

  • 3 inch worms into a push up
  • 5 regular push ups
  • 30 mountain climbers
  • 10 glute bridges
  • 10 crunches

Upper Body and Core Strength Session!

Now into the session itself! This session is divided into 3 sections!

We have a 10-minute AMRAP (as many rounds as possible), an ascending and descending pyramid, and then a core finisher!

Part 1: 10 min AMRAP

⁃ 5 pause push-ups 1:2:1

⁃ 10 pike push-ups

⁃ 10 plank up-downs

⁃ 20 Plank shoulder taps

⁃ 30 air presses

Part 2: Push-up to mountain climber pyramid

2 push-ups/10 mountain climbers

4 push-ups/20 mountain climbers

6 push-ups/30 mountain climbers 

8 push-ups/40 mountain climbers

10 push-ups/50 mountain climbers 

8 push-ups/40 mountain climbers

6 push-ups/ 30 mountain climbers

4 push-ups/ 20 mountain climbers

2 push-ups/ 10 mountain climbers

Part 3: Core Finisher 3 rounds through!

– 10 x leg raises

– 20 x heel taps 

– 30 x Russian twists

– 45 x sec plank

Make sure you stretch at the end of this one crew!

Warm Down

Remember to stretch after your session and drink lots of water! Remember a good 10-minute stretch will have you thanking yourself later on.

Our FitTech Team has been sharing as many workouts at home as we can. If you haven’t already seen it, check out our home exercise page here with some example workouts you can do at home. 
Please send us an email or call us, you can find our contact details here.

Keep an eye out as we will be posting more workouts soon!

Abby Simpson

EMS Trainer/Personal Trainer @FitTech Studios

Book a Session with Abby here

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