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Upper Body Strength & Recovery

After multiple running sessions today, your legs need recovery while your upper body is fresh and ready to train. This balanced upper body workout will complement your cardio work and help maintain overall strength while allowing your lower body to recover.

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Workout Breakdown

Warm-up

1

Shoulder Warm-up - Resistance Band

1 set × 120s

2

Hip Circle

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 60s

Main Workout

1

Push-Up

1 set × 4×12 reps

3 circuits
1

Pull-Up

1 set × 8 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

2 circuits
1

Plank

1 set × 45s

2

Side Plank

1 set × 30s

3

Plank (Shoulder Taps)

1 set × 20 reps

Cool Down

1

Chest/Shoulder Stretch (Partner-Assisted)

1 set × 30s

2

Lat Stretch (Side-Lying)

1 set × 30s

3

Spinal Twist

1 set × 30s

4

Neck Stretch (Lateral)

1 set × 20s