Triceps Press and Pulse

Set yourself up with your feet about hip width. Send your booty back and hinge over from your hips. Your weight should be in your heels and you should be able to wiggle your toes while in this position. Belly is lifted up and in towards your spine.

Hold the band behind your back with palms up the ceiling and pull the band as tight as possible. Then pulse your arms up to the ceiling.

Keep holding the band tight! Go for 16 pulses. Then hold the arms tight and up as you can for 10 seconds. Repeat 2 more times.

Lawnmower Pull

Hold the band under one foot. Feet are about shoulder width apart. Then pull across with the opposite arms. Activate your back body and obliques by making this a dynamic torso twist.

You reach across and then open the chest as you pull the band!

Go for 8 full range lawnmower and then 16 pulses. Repeat 1 more time through.

Ball Behind the Back

These exercises are all about moving in a small range of motion. The closer the ball is towards your hips then less intense it gets. The closer the ball is towards your shoulders the more intense it gets.

This is one of my favorite exercises and I made a short video sewing together a few different moves. Just follow along to get those abs burning!


Of course we can't talk about upper body without discussing the plank! Planks are so good for you. If you want to learn more about why planks are so good for you you can read about it here.

This plank sequence is super simple and super effective. Try holding a plank for 1 minute. Repeat 3 more times. You can sprinkle the 4 planks throughout your workout to chop it up a bit. You can be on your knees or on your feet. You can be on your hands or on your forearms. You know what level you need to work out at.