Fitprime Upper Body Burn

Keli Roberts
Year Released: 2005

Categories: Upper Body Strength


Women's Health & Fitness Network Upper Body Burn is part of the FitPrime series and contains 7 minutes of Pilates, 13 minutes of cardio, 10 minutes of yoga, and 25 minutes of weights. Keli Roberts leads, dressed in an orange top and black pants, and looking very buff in the upper body! She does a fantastic job leading this fun and challenging workout!

The warm up includes upper body moves and balance segments, and is energetic and fun. As in all the WHFN workouts, the production quality is perfect, the colors are vibrant and alive, and the music draws you right in!

One arm lat rows are next on the non-dominant side, followed by push-ups with your non-dominant hand on the step and the other hand on a yoga block. The segment ends with triceps push-ups using the high step. You can make this as easy or as challenging as you like by decreasing or increasing the weight for lat rows, and moving further away or closer to the step for triceps work. I'm an intermediate/advanced exerciser and I used a 20# weight for lat rows.

4 limb cardio is next, and the emphasis is on upper body moves by doing side front sides with simultaneous side delt raises, squats with biceps pumps, and small side lunges with alternating triceps extensions and biceps curls on the opposite arm. Firm and FitPrime fans will recognize these moves from other workouts.

Back to one arm lat rows with the non-dominant arm and again I used a 20# weight, then we pick up a smaller weight (I used a 5# one) to do two quick side delt raises with the non-dominant arm and one fast one. Push-ups using the step and yoga block follow.

Cardio is next without weights, and we do lift and punch, box steps, hamstring curls and sashe's. Fun!!

Double arm lat row is next and I used two 12# weights. We do biceps curls immediately so keep that in mind when choosing weights. We then do push-ups using the step and yoga block, this time with rotation to the side off the block after each rep. We also do those side lying triceps push-ups putting one hand on the block and using it to push off the other side. If you do them exactly as Keli shows you will really feel the work in the triceps!

Seated shoulder work is next, and I used 2 5# weights. We do slow shoulder press almost overhead, long lever side raises, and then full overhead presses.

We then repeat the double arm lat rows and biceps sequence, this time rotating off the dominant hand in the push-up sequence.

The first one arm lat row sequence follows, using the dominant arm this time. Following this is seated one arm triceps extensions, then back extensions with both arms while leaning over the high step, then we finish with rear delt work.

Next is the second one arm lat row sequence, using the dominant arm. A stretch follows this sequence.

Sun salutations going into a lunge, plank, then down dog, using the step follows. In between sides we do a balance stretch.

Core work consists of Pilates sits, roll ups, then bridge work with the block between the knees and one leg lifted. Very challenging! We finish with crunches.

Pec flyes are next, as are one arm pullovers. I used 2 15# for pecs and one 15# for pullovers. The set is long, but effective!!

Back to core work to do bridge and one leg in the air on the other leg, and that segment finishes with reverse curls, still holding the yoga block between the knees.

We finish with a relaxing stretch.

I loved this one!! A solid A!!

Instructor Comments:

Carol_is_fit

03/31/2005