UPPER BODY & CORE DAY SEVEN

 BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA

DAY 7: 14TH JANUARY

“I believe in the impossible because no one else does.” – Florence Griffith Joyner

WORKOUT: UPPER BODY & CORE STRENGTH

Today we work on building strength in our upper body and core using bodyweight and dumbbells. Don’t worry if you don’t have any dumbbells, just grab something around the house (like water bottles). We target upper body muscle groups include your back, chest, shoulders, biceps & triceps.. and of course your core, this time adding a little core rotation.

Depending on your strength and confidence level, choose the demonstrated variation that best suits you. You will repeat this session on day 7 & 11.

Below is a guide on how to approach this session.

First decide which “level” you are according to your current fitness & strength level + how much time you have available.

Level 1 is beginner.

You’re new to exercise or returning after time off, or

you’ve been training 1–3 times per week for less than 3 months, you may have used equipment before however need to start with bodyweight first to rebuild confidence.

Level 2 is intermediate.

You’ve been training 2–3 times per week for 3–12 months and feel confident using dumbbells.

Level 3 is advanced.

You’ve been training 2–4 times per week for 12+ months and feel confident using equipment.

How to choose your dumbbells weight range?

Recommended dumbbell loads are not specified in this challenge because there’s simply too much variation between different people. Finding what works for you might require a little trial and error — and that’s totally OK. A good rule of thumb is to lift a weight that’s heavy enough to be challenging (e.g. you couldn’t easily bicep curl for 20+ reps with dumbbells), but not so heavy that you end a set with poor technique or feeling totally depleted. You should feel able to complete 1– 2 more reps with good form when you stop every set. Remember, if you don’t feel ready to use dumbbells, choose the body weight variations instead and take your time,

Perform the warmup first (don’t skip!) and then complete 3 supersets + a cooldown.

A "superset" is when 2 exercises are done successively one after the other with no rest between the exercises. Choose your “level” (set range, weight range, exercise variations), set your timer and let’s go!

TIP: you are in charge of your workout intensity, listen to your body, take more breaks if you need to and do what feels best for you.

 

PHASE 2: REPEAT, INCREASE INTENSITY
(EG: ADD WEIGHT, INCREASE WEIGHT BY 0.5-1KG OR ADD 1 EXTRA SET)

 6 EXERCISES / 3 SUPERSETS

EQUIP: BODYWEIGHT OR A SET OF DUMBBELLS (DB)

45 SECS REPETITIONS (REPS) PER EXERCISE

COMPLETE AS MANY CONTROLLED REPS AS YOU CAN IN THE TIME ALLOWED 1MIN REST BETWEEN SETS

LEVEL 1: COMPLETE 2 SETS

LEVEL 2: COMPLETE 3 SETS

LEVEL 3: COMPLETE 4 SETS

PLEASE NOTE: THE DEMONSTRATION VIDEOS ARE PURELY FOR INSTRUCTION, PLEASE WATCH THE VIDEOS BEFORE YOU PERFORM THE EXERCISES AND THEN COMPLETE THE SETS IN YOUR OWN TIME.

 

 TO VIEW THE OUTFITS CLICK ON THE PRODUCTS 😉 

WARMUP: 2-3 X ROUNDS

(Set your timer for 6-9 x 30sec intervals)

30 SECS WALK OUT TO PLANK CIRCLE EACH ARM, RETURN

30 SECS HEEL SIT QUADRUPED T-SPINE ROTATIONS

30 SECS PUNCH JACKS (OR NO JUMP - ALTERNATING SIDE LEG TAPS)

60 SECS REST

Pieta is wearing an XS in

Rhône Crop Top Soft Earth

Basòdino Leggings Soft Earth

 

SUPERSET 1: CHEST / BACK

(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)

1. PUSHUPS (OR ON YOUR KNEES OR HANDS ELEVATED)

2. PLANK RENEGADE (OR ON KNEES OR FULL)

60 SECS REST

Pieta is wearing an XS 

Rhône Crop Top Soft Earth

Basòdino Leggings Soft Earth

Marlena is wearing in Medium

Zmutt Tank Lava Stone

Saleina Leggings Lava Stone

 

SUPER SET 2: SHOULDERS / BICEPS & TRICEPS

(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)

1. DB BICEP CURL + OH PRESS

2. DB BENT OVER TRICEP KICKBACKS

60 SECS REST

Pieta is wearing an XS in

Rhône Crop Top Lava Stone

Basòdino Leggings Lava Stone

 

SUPERSET 3: CORE

(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)

1. RUSSIAN TWIST (OR BODYWEIGHT)

2. BICYCLES (OR BENT LEG TOE TAPS)

Pieta is wearing an XS in

Arolla Crop Top River

Gauli Shorts River

 Marlena is wearing in Medium

Zmutt Tank Lava Stone

Saleina Leggings Lava Stone

 

COOLDOWN

(Set your timer for 30secs per stretch, or longer if you choose!)

ARM CIRCLES FORWARD

BACK SHOULDER STRETCH

L & R TRICEP STRETCH L & R

Pieta is wearing an XS in 

Arolla Crop Top River

Gauli Shorts River

 

TOTAL TIMINGS:

WARM UP = APPROX 5MINS

SET 1 = APPROX 4-8MINS

SET 2 = APPROX 4-8MINS

SET 3 = APPROX 4-8MINS

 COOLDOWN = APPROX 3-5MINS

 

START UPPER BODY + CORE CIRCUIT NOW

 UPPER BODY CORE CIRCUIT
 
DON'T FORGET YOUR HORIZON ATHLETIC 70EUR REBOOT VOUCHER 
USE CODE: REBOOT70
 
IN THE NOTES OF EACH VIDEO YOU WILL BE ABLE TO SEE WHAT PIETA AND MARLENA ARE WEARING!
 
STAY MOTIVATED
COMPETITION
TAG @HORIZONATHLETIC
TAG @BYPIETA
#2024RAISEYOURHORIZON
CONGRATULATIONS ON COMPLETING DAY SEVEN!