Workout Routines

The 5-day Upper-body Pump Challenge: Push cardio and core strength on day 3

This high-intensity workout will challenge your upper-body strength, defining your abs and improving your cardio fitness in the process.

Today's Workout to Build a Muscular Upper-Body
Duration 90
Exercises 9
Equipment Yes

Think you have upper-body strength checked off your fitness list? This intense upper-body challenge will make you think again.

This five-part routine from Prince Brathwaite, personal trainer and founder of Trooper Fitness, combines high-intensity Tabata sessions with muscle-forging abs moves to create the ultimate cardio and core-building workout.

Directions

In a conventional Tabata set, you'll do 8 rounds, with each round consisting of 20 seconds of work and 10 seconds of rest. For the Tabata sets with 2 listed exercises, you'll do a round of the first exercise, then a round of the second, alternating exercises until you've completed 8 total rounds (4 of each exercise).

Part D of this routine is done as conventional straight sets.

For more cardio and core work

Check out our favorite 10 bodyweight abs exercises you’ve never tried, our 15-minute HIIT workout to target abs, and our 10 HIIT workouts you can do at home.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Part A Mile Run

Exercise 1.

Run How to
Run thumbnail
1 sets
1 mile reps
-- rest

Part B Tabata 1 (Alternate exercises)

Exercise 1.

Jump Tuck
exercise image placeholder
4 sets
20 sec. reps
10 sec. rest

Exercise 2.

Toes to Bar You'll need: Pullup Bar How to
Toes to Bar thumbnail
4 sets
20 sec. reps
10 sec. rest

Part C Tabata 2 (Alternate exercises)

Exercise 1.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
20 sec. reps
10 sec. rest

Exercise 2.

Hanging Windshield Wiper You'll need: Pullup Bar How to
Hanging windshield wiper thumbnail
4 sets
20 sec. reps
10 sec. rest

Part D Abs workout (perform as straight sets)

Exercise 1.

Snow Angel-to-Jackknife You'll need: No Equipment How to
How to do a v-up thumbnail
4 sets
8 reps
-- rest

Exercise 2.

Lying Elbow-to-Knee Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
4 sets
8 (each side) reps
-- rest

Exercise 3.

Hollow Hold You'll need: No Equipment How to
Exercise: How to do a Hollow Hold thumbnail
4 sets
30 sec. reps
-- rest

Part E Tabata 3

Exercise 1.

Skierg How to
Exercise: How to Use a Skierg thumbnail
8 sets
20 sec. reps
10 sec. rest
Comments