Hypertrophy! That’s also known as resistance exercises. And we’re going to do 6 of them in a row. We’re going to hit all the good muscles, except the lower half. I’m talking shoulders, bi’s, tri’s, chest, and a little bit of back. I’ve done my circles, I’ve done my Egoscue, I’ve done all of my I even did my lips. Our first move though, push up, bird dog crunch. 12 reps, clean, pretty, smooth. Here comes the first one. You’ve got your push up. Reaching, holding, owning, crunching, extending. 1, down and up.
Core activated, crunching, extending, 2. Reach, crunch, making contact, extending. Down, 3. Push up, extension, crunching, extending, 4. Down up. We can go fast and ugly like other punks, but we ain’t doing that here. Owning it, crunching, owning it. Extending, owning it, down, 5. Push up, extend, crunch, extend, 6. Down, crunching, extending, working, 7. Crunch, extend, 8. Push up, extend, crunch, extend, 9. Push up, extend, crunch, 2 more. Down and up. Own it, crunch it, extend it. Last one. Push up, reach, crunch, reach. Awesome. So number 2 is glamour hammer.
In and out. Pick a weight that works so that reps number 10, 11, and 12 suck. In an awesome way. Here’s my weight. Each combination in and out is 1 rep. So you’re really doing 24. Ready 1, 2, tapping the shoulders. Up 3, up 4, standing up tall, one foot in front of the other. Up 5, up 6. Halfway. Up 7, up 8. 4 more. Up 9, to the front, 10. There’s a burning sensation! Up 11, and up and 12. Oh that’s good. You know we get caught in that 8 to 10.
10 MINUTE WORKOUT for a SHREDDED UPPER BODYAccelerated Series Tony Horton Fitness
Reps thing, blah, blah, blah, awesome. But more reps are good. Tricep skyfers. You can do this with your feet up or your feet down. I recommend the power stance, but you can do it without. I’m going Full Monty, feet up. There will be an eccentric motion. Watch me, and that’s on the way down. So hands close together, get everything right here. This leg is up. I’m going to switch at 6. 1, 2, 3, 1. 1, 2, 3, 2. 1, 2, 3, 3. 1, 2, 3, 4. 1, 2, 3, 5.
Drive that pelvis and foot in the air. 1, 2, 3, 6. Here comes the switcharama. By the way you’re also going to feel this in your hamstrings. It’s kind of everything. 1, 2, 3, 1. Back and shoulders and triceps on fire. 1, 2, 3, 2. 1, 2, 3, 3. 1, 2, 3, 4. You can see my triceps are popping. 1, 2, 3, 5. Get that foot in the air! 1, 2, 3, 6. Drive it. So worth it. Skyfer! All right, here we go. Number 4, x plyo pushups.
Again we’re going to do 12. Here are my targets. Target 1, target 2, head there, make a little x with my body, plyometrically. 12 reps. Well Tony, I can do more. Just stick with the program, all right Jump up in the air, head’s going to start there. 1, 2, 3, 4, 12, you get the idea. 3, 2, 1, 2, 3, 4, 5, 6, halfway home. 7, gotta use your core here. 8, hello! 9, 10, 11, 1 more. You will enjoy those thoroughly. So my next move, are you ready.
Rocket launcher kickbacks. I can wait here if I like. I’m going to use these. Again, 12 reps. Almost there. Isometric hold at the top, 12 reps, here we go. Pick a leg, we’re going to switch at 6. Own it, so left leg forward for me, you can do right if you’d like. You can switch at 6 if you want. Launch the rocket! 3, 2, and up. 1, 2, and again, little hold at the back. 3, 4, maximum height. 5, good, the action comes at the top. 6, right there, right there!.
7, oh my gosh. 8, 4 more. 2 more. Hold! Last one. In, down. Yep, I think we nailed them. All right, we’ve got one more move. These are so hard man. These are monkey pumps. A light weight, when I’m feeling super good, and I have time in between exercises, I pick 15’s. I’m going to go a bit lighter today. Let’s see, what do I need here today 12 reps, we’re going to be here awhile. A lot of stuff going on. I’m not going to talk much because I lose count, there’s so many things.
Going on. Follow me closely. Start position. Up, in, out. Up, in, out, 1. In, out, up. In, out, 2. In, out, up, in, out 3. Up, in, out, up, in, out, 4. In, out, straight up, in, out, 5. In, out, up, in, out, 6. Up, in, out, up, in, out, 7. In, out, up, in, out, 8. Up, in, out, up, in, out, 9. In, out, up, in, out, 10. In, out, up, in, out, 11. In, out, up, in, out, 12. Ow! Goes to show you don’t need to lift them.