#105 The Perfect Push: 30-Min Upper Body Sculptor

Strategically targets pushing strength from multiple angles while maintaining whole-body conditioning

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #105:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Star Jumps (Dynamic - Power)
   How to Do It:

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

2. Plank to Push-Up (Upper Body - Endurance)
   How to Do It:

   • Start on forearms

   • Push to hands one arm at time

   • Return to forearms

   • Alternate leads

Easier Variation: Perform from knees while maintaining proper upper body alignment.

3. Bulgarian Split Squats (Lower Body - Single Leg Focus)
   How to Do It:

   • Back foot elevated

   • Lower front leg

   • Keep torso upright

   • Push through front heel

Easier Variation: Use a lower elevation for the back foot or hold onto a support for balance.

4. Dead Bug (Core - Core Control)
   How to Do It:

   • Back flat, limbs up

   • Lower opposite arm/leg

   • Return to start

   • Alternate sides

Easier Variation: Keep movements small and only extend one limb at a time instead of opposite pairs.

5. Wide Arm Push-Ups (Upper Body - Chest Focus)
   How to Do It:

   • Hands wider than shoulders

   • Lower chest

   • Keep elbows out

   • Push up

Easier Variation: Perform from knees while maintaining the wide hand position to reduce resistance while still targeting the chest muscles.

6. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• MULTI-ANGLE PUSHING STRENGTH! Plank to push-up and wide arm push-ups develop upper body pushing power from different angles for complete chest, shoulder, and arm development!

• SINGLE-LEG STABILITY FOUNDATION! Bulgarian split squats create the unilateral lower body strength essential for balanced development and injury prevention!

• DYNAMIC POWER BOOKENDS! Star jumps and mountain climbers create high-intensity cardio elements at the beginning and end of each circuit for maximum calorie burning!

See you tomorrow morning!

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