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Free Fitness Friday: Upper-body & Core Body-weight Workout

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Happy Friday, fit friends! Here is another FUN and FAST workout for you to blast some serious calories and strengthen your upper body and core! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this body-weight workout!

This week's Free Fitness Friday: Upper-body & Core Body-weight Workout

Upper Body and Core Workout

This workout is very simple to set up (all you need is your body and an exercise mat) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 10 push-up and T (5 each side)
  • 10 plyo push-ups (alternating 5 regular and 5 tricep push-ups, performed on your knees)
  • 30 plank side-to-side rockers (15 each side)
  • 10 plank press-up
  • 30 plank front-to-back rockers (15 each direction)
  • 60 mountain climbers
  • 15 dolphin push-ups

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

And that's all there is to it! 7 quick exercises that will have your arms and abs burning and your heart rate bumping! This is a perfect workout to complete this morning and / or while traveling over the next week for Thanksgiving!

So let's get to it! Have a great workout and a wonderful week ahead!