WORKOUT OF THE DAY
YOUR ASSIGNMENT - UPPER HYPERTROPHY WORKOUT:
WARMUPS:
Amply stretch hamstrings, calves, quads, glutes followed by pogo hops and then jog in place.
ROUTINE:
The upper hypertrophy workout is 30-30-30s - our favorite! That's why we do them on Monday! Minimal equipment is needed for this one:
Standard push-ups (3 x 30 reps)
Standard pull-ups (3 x 30 reps)
Dips (3 x 30 reps)
Burpees (3 x 15 reps)
Ab-rollers (3 x 30 reps)
Jumping Jacks (3 x 30 reps)
If you don't have a dip bar, place a chair behind you. If you don't have an ab-roller, just do crunches. We like to move through this one 1 set at a time. 1 set push-ups, followed by 1 set of pull-ups and so on.
ALTERATIONS AND SUBSTITUTIONS:
Beginner? No problem, cut in half to 15 reps, and take your time, use bands to assist pull-ups and dips if necessary.
Advanced? Great, wear a weighted vest, double the reps, or even triple them if you're really feeling gritty!
CAUTION:
At GrittyReps, we take your safety seriously. All workouts and advice is our opinion only, and please keep in mind, we are not familiar with your individual situation, fitness level, and overall health. Many factors can and should influence an individuals workout and the GrittyReps workouts may not be right for you. Consult a medical professional and/or certified personal trainer prior to starting any workout routine.