Get ready for a quick upper body workout to target shoulders, arms, upper back, and core using these 3 Ups: push-ups, sit-ups, and bent t-ups.

When we think about working hard but still being quick and effective, the most important things are form and posture!  That means still having strong legs and core during push-ups.  It means using abs, not just momentum to really benefit from sit-ups.  It means finding abs and glutes during the bent t-ups.  Aim to move with integrity and your body will thank you later.

3 Ups: Upper Body Workout

4 Rounds:
  • 12 push-ups
  • 20 sit-ups
  • 20 bent t-ups

Push-ups: Begin in plank position with hands stacked under shoulders. Lower body to the floor, keeping abs engaged. Return to plank with arms extended.

Sit-ups: start by sitting with legs diamond shape in front of you. Touch soles of your feet together and slide sit-bones toward feet (butterfly legs). Engage abdominals to lower back to the floor, touching your hands to the floor behind your head. Then return to start position and tap hands to the floor in front of your feet.

Bent T-Ups: Standing with feet hip width apart, hinge at hips to bring chest parallel to the floor. Starting with arms extended toward the floor, squeeze shoulder blades together to lift arms laterally to be parallel to the floor. Return hands to starting position and repeat.

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.



By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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