Upper Body Strength & Conditioning

UPPER BODY STRENGTH
&
CONDITIONING

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Bike | Chest | Gym Equipment | Advanced

Educational Insight

INTERVAL TRAINING

Interval Training is a workout structure that is designed to burn max calories in a shorter time period compared to purely aerobic activities. Bodyweight exercises are typically used, alternating between efforts of high and low intensity. One set may have a high effort interval of 15-30 secs while the low intensity effort may be 1-5 minutes.  A set is usually followed by a short rest before repeating.

Intervals could consist of two simple movements such as (jogging & walking). Or, intervals could be more advanced and consist of multiple exercises.

STRENGTH ENDURANCE

Strength Endurance is a form of exercise that can involve aerobic activities, body-weight or lightweight resistance training.  Workout duration and exercise volume usually are good indicators of strength endurance training. For example, a workout involving a 20-minute circuit of 20 push-ups, 20 pull-ups, 20 squats, and 2-minutes on the bike would be considered strength endurance training.  Athletes refer to this as “conditioning”.

ROLE OF PROGRESSION

Unless you participate in a sport that has a primary role for strength endurance, there’s no need to worry about progressing necessarily.  For most people, It’ll be more beneficial to be consistent than to try to progress the intensity in some way.

UNDERSTANDING TRAINING OUTCOMES

Strength endurance training, or conditioning, is a good way to add intensity to aerobic training in an interval format. With strength endurance training, you can expect to elevate your heart rate, target your cardiovascular system, and you may see some general strength gains.

However, strength endurance training will not provide true strength training benefits but as a beginner, you may experience some general strength improvements. Likewise, strength endurance training won’t give you the full benefit or specificity of pure endurance training, but you may experience some cardiovascular improvements depending on your fitness level.

Equipment Needed

  • A full gym may be required for this workout.

Stationary bike or other piece of cardio equipment such as a treadmill, elliptical, rower or even a jump rope.

Pull-up bar, barbell and/or dumbbells, flat bench, incline bench, pull-up bands (if needed), or assisted pull-up machine (if needed)

Getting Started

Look over the workout below to make sure you’re familiar with each exercise.  Click on the red icon to watch a quick demo video if needed.

SERIES: Complete all sets of each exercise before moving to the next.

 

1.| Push-ups: 15-25 reps
Rest Per Set: 60-90-secs
3-4 Sets

 

2.| Barbell Incline Press or Dumbbell Incline Press: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

3.| Barbell Shoulder Press or Dumbbell Shoulder Press: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

4.| Dumbbell Single/Double Chest Press: 12 reps, Light Wt. (count the “doubles”)
Rest Per Set: 60-90-secs
3-4 Sets

 

5.| Dumbbell Front Raises 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

6.| Chin-ups: 8-12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

7.| Dips or Bench Dips (feet elevated): 8-12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

*You can replace the bike with any conditioning equipment…Treadmill, Elliptical, Rower, Jump Rope, etc…

 

WARM-UP:

1.| Bike: 5-minutes


HIGH INTENSITY BIKE INTERVALS:

SET 1

1.|Bike 30-seconds medium-heavy resistance, hard fast effort

2.| Bike 1-minute easy resistance & pace

REPEAT 3-rounds

Rest: 90-secs

 

SET 2

1.|Bike 1-minute easy resistance & pace

2.| Bike 30-seconds medium-heavy resistance, hard fast effort

REPEAT 3-rounds

Rest: 90-secs

 

SET 3

1.|Bike 1-minute easy resistance & pace

2.| Bike 30-seconds medium-heavy resistance, hard fast effort

REPEAT 2-rounds

Rest: 90-secs

ACCOUNTABILITY

#outrightfitness an image and post on any social media platform after you complete a workout.

 

RATE IT

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CONTACT US

If any video links are broken or if you have any questions please feel free to contact us.

CALL/TEXT: 512-348-7113

EMAIL: info@outrightfitness.com