Thursday Workout

💪 Upper Body Workout

Structure:

    •    3 rounds

    •    60 seconds per move, performed sequentially with no rest between exercises

    •    90 seconds of active recovery between rounds (march in place or stretch)

Optional Finisher:

    •    Push-up burnout: 30 seconds regular → 30 seconds knees → 30 seconds hold at the bottom

🔥 Warm-up (Optional)

    •    3–5 minutes of light cardio (arm circles, shadow boxing, jogging in place)

    •    Dynamic stretches (chest openers, shoulder rolls)

Main Circuit

    1.    Push-ups — Regular or modified (knees)

    2.    Tricep Dips — Using a chair or bench

    3.    Plank Shoulder Taps — Keep hips steady, tap opposite shoulder

    4.    Pike Push-ups — Hips high, focus on shoulders

    5.    Plank to Elbow Up/Down — Move from forearms to hands, repeat

    6.    Superman Hold with Lat Pulls — Lift chest/legs, squeeze arms down and back

Burner (Choose Your Preference)

    •    Mountain Climbers

    •    Push-ups to failure

    •    Shoulder Pulse Hold