Upper-body and upper-back endurance

Standard

Warm-up

High Knees View exercise

Use a moderate pace to gradually warm up without turning the warm-up into a maximal effort.

40 seconds

Scapular Push Up View exercise

Keep your arms straight and move only the shoulder blades to prepare the shoulder girdle for repeated pushing.

10 - 12 Repetitions

Torso Twist View exercise

Use a gentle, controlled rotation without forcing lumbar range of motion.

30 seconds

Circuit 4 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Pike Push-Up View exercise

Control the descent and keep your head between your arms. Reduce the incline if the shoulders fatigue too quickly, or gradually increase the range of motion once the top of the rep range is mastered. Read more

Control the descent and keep your head between your arms. Reduce the incline if the shoulders fatigue too quickly, or gradually increase the range of motion once the top of the rep range is mastered.

Round 1: 8 - 15 Repetitions

Round 2: 8 - 15 Repetitions

Round 3: 8 - 15 Repetitions

Round 4: 8 - 15 Repetitions

Chain without rest

Diamond Push-Up View exercise

Keep the elbows angled back and the core braced. Switch to the knees if movement quality declines; increase the range of motion or choose a more challenging variation once the top of the rep range becomes easy. Read more

Keep the elbows angled back and the core braced. Switch to the knees if movement quality declines; increase the range of motion or choose a more challenging variation once the top of the rep range becomes easy.

Round 1: 8 - 15 Repetitions

Round 2: 8 - 15 Repetitions

Round 3: 8 - 15 Repetitions

Round 4: 8 - 15 Repetitions

Chain without rest

Prone Y Raise View exercise

Lying face down, raise your arms into a Y without shrugging your shoulders or arching your back. Add a brief pause at the top if 20 repetitions remain easy and controlled. Read more

Lying face down, raise your arms into a Y without shrugging your shoulders or arching your back. Add a brief pause at the top if 20 repetitions remain easy and controlled.

Round 1: 12 - 20 Repetitions

Round 2: 12 - 20 Repetitions

Round 3: 12 - 20 Repetitions

Round 4: 12 - 20 Repetitions

Chain without rest

Hollow Hold View exercise

Keep your lower back on the floor. Bend the knees to make the exercise easier; extend the legs or arms farther once you can hold 40 seconds with steady breathing. Read more

Keep your lower back on the floor. Bend the knees to make the exercise easier; extend the legs or arms farther once you can hold 40 seconds with steady breathing.

Round 1: 20 seconds - 40 seconds Rest time : 1 minute

Round 2: 20 seconds - 40 seconds Rest time : 1 minute

Round 3: 20 seconds - 40 seconds Rest time : 1 minute

Round 4: 20 seconds - 40 seconds Rest time : 2 minutes

1 minute rest between each round

Repeat 4 times

2 minutes rest

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Prone Y Raise View exercise

Keep the elbows bent in a W shape and gently draw the shoulder blades together without shrugging. Add a pause at the end of the range when the top of the rep range becomes easy. Read more

Keep the elbows bent in a W shape and gently draw the shoulder blades together without shrugging. Add a pause at the end of the range when the top of the rep range becomes easy.

Round 1: 12 - 20 Repetitions

Round 2: 12 - 20 Repetitions

Round 3: 12 - 20 Repetitions

Chain without rest

Bear Crawl View exercise

Move forward slowly with the knees close to the floor and the pelvis stable. Reduce the duration if the shoulders fatigue before the core; increase the duration only if posture remains consistent. Read more

Move forward slowly with the knees close to the floor and the pelvis stable. Reduce the duration if the shoulders fatigue before the core; increase the duration only if posture remains consistent.

Round 1: 25 seconds - 40 seconds

Round 2: 25 seconds - 40 seconds

Round 3: 25 seconds - 40 seconds

Chain without rest

Burpee View exercise

Stay smooth rather than maximal. Remove the jump if the impact becomes uncomfortable; first increase repetitions within the prescribed range before trying to move faster. Read more

Stay smooth rather than maximal. Remove the jump if the impact becomes uncomfortable; first increase repetitions within the prescribed range before trying to move faster.

Round 1: 6 - 12 Repetitions Rest time : 1 minute

Round 2: 6 - 12 Repetitions Rest time : 1 minute

Round 3: 6 - 12 Repetitions Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down