DAY 3

INTRO TO STRENGTH

WITH JESSE / 20 MINUTES

We’re hitting the upper body again with different moves to keep surprising and challenging your muscles. You’ll do more classic strength training moves that target multiple muscles all at once to get an effective upper body workout in just five efficient moves. Good luck trying to wash your hair after these arm and shoulder moves.

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GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Side Bends
45 seconds

Arm Circles
45 seconds

Wrist and Neck Mobility
45 seconds

Shoulder Circles
45 seconds

CIRCUIT

Upright Row
45 seconds x 3 sets

Compound exercises are a must in strength training, and the upright row is no exception. By lifting the bar straight up to your collarbone, you’ll engage the trapezius, deltoids, and biceps all at once (not to mention your core).

Overhead Press
45 seconds x 3 sets

This move is another strength training favourite, because it helps improve your strength for other exercises while improving deficiencies in your overall upper body strength. You’ll work a ton of muscles in your upper body while also developing your core stabilizing strength.

Plate Chest Fly
45 seconds x 3 sets

The key to the chest fly is slow, controlled movement and an engaged core. Don’t let gravity take over, or you’re cheating yourself out of a fantastic arm and chest move.

Reverse Grip Bicep Curl
45 seconds x 3 sets

This move might feel a little tricky to start, but it’s worth it: by reversing your grip on the bar, you’re allowing different, specific muscles of the arm to engage versus the standard bicep curl. If you want strong, developed biceps, this is a crucial move.

Plate Tricep Kickback
45 seconds x 3 sets

Triceps are a strong muscle, but important ones. Strong triceps are crucial for stabilizing your shoulder joint and extending your elbows. Tricep kickbacks allow you to effectively target and isolate your tricep, but a little weight goes a long way.

MEET YOUR COACH

JESSIE

Jessica has been working in the fitness industry for 15 years, and as a full time personal trainer for the past 3 years. She believes in a holistic approach to health and sees fitness as a "long term game." With three young children, she understands the daily struggle of “mom guilt” that gets in the way of physical and mental self-care. She has lived through the transformation that happens to a woman's body during and after pregnancy (times three!) and is living proof that it's possible to be even stronger on the other side.

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