Barry’s Bootcamp Fat Blaster “Upper Body Emphasis”: Program Breakdown

Warm-up: Pull arms straight back/Torso Twist/ Alternate punches/Reach side to side/Alternate toe reaches/Jumping Jacks

Do each of the following exercises for 1 minute w/ 30 second rest in between.
1. Upper Cuts-Bands Only: Place both feet on bands, wider than hip width apart. Alternate uppercuts bringing arms forward and across the body w/ torso rotation (feet stay in one place).

2. Blowouts(aka Squat thrust/Burpees)-Bodyweight only: Bend over w/ bent legs, jump feet back to plank position, then jump forward and jump up. Modification: Bend over and just step one leg back and forward, then repeat w/ other leg.

3. Transformer Press- Transformer and Bands: Lie in a supine position with your torso supported from waist to head w/ the bands under the transformer. Keep hips raised. Modification: Support the body on the transformer from glutes to head.

4. Tap and Drop: Bodyweight only: Do quick feet until given the cue to do a squat thrust and back into fast feet.

5. Stretch and Flex-Transformer and bands: Sit on transformer with it perpendicular to you. Hold band in front of you with the handles in one hand, the tubing in the other. Pull the bands apart into horizontal abduction (basically a rear delt flye). Modification: Leave more slack in the band.

6. Death March-Transformer only: Holding transformer overhead (lengthwise) , Jog in place with high knees. Modification: Hold transformer overhead but just march in place.

7. Hell’s Delts:Bands only: Alternating front raise to alternating side raise. Modification (more advanced): Do both arms at the same time .

8. Flunges (Flying Lunges): Bodyweight only: Keeping knees soft, start in a halfway lunge. Then switch feet, hopping plyometrically (keep shoulders back and abs tight) Modification: Alternate tapping feet back.

9. Bi-Biceps- Bands only: Step onto band with feet wider than hip width apart. Curl both arms up in front of you, then curl them out to the side.

10. Jackclimbers: Bodyweight only: Do Jumping jacks until the cue to go into Mountain Climbers Modification: Do Half Jacks then just alternate tapping feet back on cue.

11. Death Ups: Transformer only: Place knees and thigh on the ball (perpendicular to ball) and do push-ups from that position. Modification: Knee Pushups

12. Dodge Ball-Transformer only: Start in a slight squat position. Alternate jumping feet (like jumping jacks), with hands alternating tapping the transformer (which is standing upright). Modification: Place hands on top of transformer and just alternate stepping each foot laterally back and forth.

13. Dips:Transformer only: Dips with hands on transformer (which is behind and perpendicular to torso). Modification: Bodyweight dips w/ hands on the floor.

14. Football shuffle-Bodyweight only: Start in bent over position. Quickly hop from side to side while alternate touching the floor down in front of you (tap left hand when you hop to the left and visa versa). Modification: Keeping hands on hips, alternate bringing the legs out side to side (w/ hip rotation).

Stretch/Cooldown: Upperback stretch (w/ hands extended out in front of body, clasp hands)/ Side stretch/Tricep stretch/Shoulder stretch/Bicep stretch/Side stretch on other side/Tricep stretch/Shoulder stretch/Bicep stretch/Bent shoulder stretch (w/ hands just above knees, rotate torso)/Chest stretch (w/ hands clasped behind)/Sweep arms over head

Instructor Comments:
Same instructor comments apply as for the Lower Body workout I reviewed here. Cindy and Barry do a great job!

Scott (Yogadad)