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Upper Body Endurance Circuit

Goal: To enhance upper body muscular endurance with a focus on push and pull exercises that target the chest, shoulders, back, and arms.

Daily Benefits: This workout will improve muscle stamina and tone, aiding in daily activities that involve pushing and pulling. The variety of exercises ensures a balanced workout that can prevent muscle imbalances and improve overall upper body strength.

Cardio Warmup Exercises

  • Jump Rope (Imaginary)
    • Instructions: Simulate jumping rope by hopping in place while moving your wrists as if you’re spinning a rope.
    • Equipment used: None
    • Duration: 3 minutes
    • Muscles worked: Calves, shoulders, cardiovascular system
  • Arm Circles
    • Instructions: Extend your arms to the sides and perform small, controlled circles that gradually get larger to warm up your shoulder joints.
    • Equipment used: None
    • Duration: 1 minute each direction
    • Muscles worked: Shoulders, upper back

Main Upper Body Endurance Circuit

  • Bodyweight Push-Ups
    • Instructions: Get into a plank position, lower your body until your chest nears the floor, then push back up to the starting position.
    • Duration: 3 sets of 15-20 reps
    • Muscles worked: Chest, shoulders, triceps
  • Inverted Bodyweight Rows
    • Instructions: Lie underneath a secured bar. Grab the bar with an overhand grip and pull your chest up to the bar, then lower back down.
    • Equipment used: Bar or other sturdy surface
    • Duration: 3 sets of 15 reps
    • Muscles worked: Back, biceps, forearms
  • Chair Dips
    • Instructions: Sit on the edge of a chair or bench, place your hands next to your hips, extend your legs, and lower your body by bending your elbows, then press back up.
    • Equipment used: Chair or bench
    • Duration: 3 sets of 12-15 reps
    • Muscles worked: Triceps, shoulders
  • Dumbbell Shoulder Press
    • Instructions: Stand or sit with a [dumbbell](https://amzn.to/4aZSfD0) in each hand at shoulder height, press the weights overhead, then lower back down to shoulder height.
    • Equipment used: [Dumbbells](https://amzn.to/4aZSfD0)
    • Duration: 3 sets of 15 reps
    • Muscles worked: Shoulders, triceps
  • Bicep Curls
    • Instructions: With [dumbbells](https://amzn.to/4aZSfD0) in each hand and arms extended, curl the weights while keeping your elbows close to your body, then lower the weights slowly.
    • Equipment used: [Dumbbells](https://amzn.to/4aZSfD0)
    • Duration: 3 sets of 15 reps
    • Muscles worked: Biceps

Cooldown and Stretching

Wind down with a set of gentle stretches targeting the muscles you’ve worked during the circuit, including chest stretches, arm and shoulder stretches, and back bends to lengthen and relieve any tension in the upper body.

Regularly including this upper body endurance circuit in your routine will contribute to building toned and resilient upper body muscles. Chart your exercise progress as well as any changes in endurance in your workout planner. Pair this upper body circuit with nourishing food and quality supplementation, such as daily vitamins for men or daily vitamins for women, to maximize recovery and health benefits. Modify the intensity to suit your comfort level and avoid overexertion.

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