Here’s an upper-body blast workout by Ron Betta; a Fitness Lifestyle Coach based in Orlando, Florida and author of Outstanding You: Discover, Design and Achieve Ultimate Fitness. You can visit Ron’s blog here.
You can do this workout every third day to stay conditioned. It’s a simple workout that really challenges the chest, back and arms. It’s a pyramid type routine. In it, we do 2 push-ups for each pull-up. The goal is to see how high you can get your reps. Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!
Start by doing one pull-up followed by 2 push ups. After that, each number doubles until you’ve maxed out your upper body.
Pull-up, Push -up:
1, 2
2, 4
3, 6
4, 8
5, 10
6, 12
When you have maxed out your arms, back and chest, drop for either: 20 jumping lunges, 25 crunches, or 50 jumping jacks. This gives the arms a little time to recover and gets your heart rate nice and high. When complete, it’s time to reverse the numbers to finish the full upper body blast workout!
Pull-up, Push-Up:
6, 12
5, 10
4, 8
3, 6
2, 4
1, 2
Word for Today = Peace
“Never, “for the sake of peace and quiet,” deny your own experience or convictions.” – Dag Hammarskjold
Ron, thanks for the workout! Keep up the great tweets and posts on FB! You message is very inspiring.