Sun’s Out Guns Out Upper Body Strength + Cardio

By Lee Funke

Published 3/1/2016 • Updated 11/27/2020

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Sun’s Out Guns Out Upper Body Strength Training

Equipment Needed: Light, medium, and heavy dumbbells, chair/bench

Warm Up: 20 minute light run

Description: Do 2 sets of each exercise and rest 30-60 seconds in between.

Circuit

15 Push-ups

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
4. Once at the bottom of your push up, push back up into high plank position.
5. Repeat for the number of reps listed.

12 Front + Lateral Shoulder Raises

1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
2. Hold dumbbells comfortably at your sides, wrists facing inward.
3. Keep your arms straight and raise your arms out to your sides even to your shoulders.
4. Lower down slow and controlled
5. Bring arms in front of your body and raise straight arms in front of you to shoulder level.
6. Lower down slow and controlled.
7. Alternate side and front raises for the number of reps listed.

12 Balance Bicep Curls

1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
2. Transfer all of your weight over to one standing leg.
3. While balancing on one leg, hold dumbbells comfortably in front of you, writs facing outward, away from your body.
4. Curl the weights up simultaneously, rotating your palms inward to face your shoulders.
5. Balance on the same leg for entire first set of reps, switch legs for second set.

12 Tricep Dips on Chair or Bench

1. Sit in a chair, holding on to the edge with both hands, knuckles pointing forward. Slide your butt off the chair/bench and hold yourself up with arms straight, keeping your body close to the chair and shoulders pulled back.
2. Slowly lower your body down as you bend your elbows (they should point directly behind you, not out to the sides).
3. When you reach the bottom, your elbows making a 90 degree angle. Push yourself up to the starting position.  
4. Try this with your legs straight out in front of you first, if that’s too challenging you can bend your knees as needed.
5. Repeat for the number of reps listed.

12 Bent Over Wide + Narrow Back Rows

1. Holding a set dumbbells, one in each hand, bend your knees slightly and bring your torso forward, hinging at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep your neck in-line with your spine.
2. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
3. While keeping the torso stationary, breathe out and lift the dumbbells up towards your chest.  
4. For wide rows keep your elbows, away from the side of your body.  At the top contracted position, squeeze the back muscles and hold for a brief pause.
5. Then inhale and slowly lower the dumbbells back to the starting position.
6. For narrow rows, keep your elbows tight to your body. Elbows will graze the rib cage on the row.
7. Alternate wide and narrow rows for the number of reps listed.

1-Minute Bonus Burnout – Body Builder (Tricep Push Up + Renegade Row + Bicep Curl + Overhead Press)

1. Start in high plank position with weights. Shoulders stacked over your wrists on the weights.
2. Maintain a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you as you lower your chest down towards the ground, keeping your elbows pinned to your sides.
3. Push back up into high plank position and perform an alternating row in high plank; pulling your elbow up towards the ceiling and back towards your hip.
4. Then step or jump your feet towards your hands and come into a standing position where you’ll perform a bicep curl; curling the dumbbells up while simultaneously, rotating your palms inward to face your shoulders.
5. At the top of your curl, perform an overhead shoulder press. Flipping your palms out away from your body and pressing the dumbbells overhead as you maintain a tight core. Locking your elbows out at the top of your press.
6. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.