Workouts

7 Day Plan - Day 1

Pump it up – Upper Body Workout

 


 

Warm-up:

Start today’s workout with a 5 minute warm up on the cross trainer. Choose a medium resistance level that works up a light sweat. If a cross trainer isn’t for you, try the rower. Follow this with 10 x push-ups. This can be wall push-ups, knee push-ups or on your toes. Choose a level that’s best for you.

Workout:

Exercise 1: Chest Press
(Scan QR Code for correct set up and form, or ask a Jetts team member)

  • 12 reps x 3 sets (45 second rest between each set, choose a resistance level that you find challenging, but are able to complete all 3 sets on).
  • Straight after the 3rd set try and complete another 10 push-ups.

Exercise 2: Shoulder Press
(Scan QR Code for correct set up and form, or ask a Jetts team member)

  • 12 reps x 3 sets (45 second rest between each set, choose a resistance level that you find challenging, but are able to complete all 3 sets on).

Exercise 3: Lat Pull Down

 (Scan QR Code for correct set up and form, or ask a Jetts team member)

  • 12 reps x 3 sets (45 second rest between each set, choose a resistance level that you find challenging, but are able to complete all 3 sets on).

Exercise 4: 21 Pump Street

This exercise is designed to really get into your shoulders and biceps.  

(Choose a dumbbell weight that you find challenging, but are able to complete the entire exercise on)

  • 7 x front shoulder raises
  • 7 x side shoulder raises
  • 7 x bicep curls
  • 45 second rest and repeat x 3

Feel like you’ve still got more in the tank? Finish off your workout with the following Core Blast Circuit.

  • 20 second plank
  • 20 x leg raises
  • 15 x crunches
  • 20 x bicycle crunches
  • 20 second plank

Congratulations! You've smashed out the workout for Day 1. Make sure you take the time to stretch and cool down before heading home. 

Click the links below for tomorrow's workout. 

Day 1 Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 

What do you think?