Day 7 - Upper Body Tri Sets with Abs Finisher: Versatile Routine Function, Strength, and Definition

This workout serves as Day 7 of the Transform with Erica 10-Day Challenge, but can also be done as a standalone. 

This workout is versatile in the fact that each exercise we complete will have 3 different spins on it: a unilateral version, a bilateral version, and an isometric hold version. This tri-set approach will keep our muscles under tension for a minute and a half straight before resting. Switching up the movement pattern throughout that time will make it much more approachable!

WORKOUT DETAILS
·Warm Up 
·Upper Body Tri Sets Workout: 15 exercises, 45 seconds on / 30 seconds on / 15 seconds on / 30 seconds rest
·Abs Finisher: 3 exercises, 45 seconds on / 30 seconds on / 15 seconds on / 30 seconds rest
·Cool Down
·Water Break at the halfway point and at the end of the workout
·Main modification is to lift lighter weights but additional modifications will be shared throughout the workout
·Equipment: Light, medium and heavy weights (I am using 6-21 lbs) and a mat

Tri sets involve completing 3 exercises back-to-back before a rest. We will work the upper body muscles in the following order: chest, back, shoulders, triceps, and biceps. I intentionally have us starting with the larger muscle groups to activate and warm up the smaller muscles along the way. By the time we reach the triceps and biceps, things should feel pretty challenging!

Each muscle group will be worked for 3 exercises. Each exercise will have 3 parts to it: 45 seconds of it performed unilaterally (alternating, “seesaw” motion), 30 seconds of it performed bilaterally (traditionally, both limbs at the same time), and lastly, 15 seconds of it performed as an isometric hold at any point in the range of motion you can safely maintain. Completing 3 exercises for each muscle group in such dynamic ways and for long active periods at a time will seriously stimulate muscle strength and endurance due to the time under tension! When our upper body exercises are complete we’ll follow the same tri-set format with 3 ab exercises as a nice top-off for the abdominals!

This workout is rated a level 4 due to its versatility and sticking on one muscle group for a prolonged amount of time. It could also be considered a level 5 due to all the burnouts at the end of each exercise. Lessening the weight will make it feel more like a level 3.

MY ADDITIONAL TIPS FOR THIS WORKOUT
·Be cautious on the final 15-second holds. You’re supposed to feel fatigued! Even lightly engaging with the exercise on the hold may be enough, and please, end early if you need to.
·Going off of that, you do not want to be lifting your max weight for each interval, or even the weight you’d typically use in any other workout. Lighten the load for each exercise by 3–5 lbs for what is "normal" for you. 1:30 seconds of active strength training is no joke, not to mention, a static hold at the end! You can always come back to do this workout again as you fine-tune your weight selections.
·On the contrary, you should need the 30 seconds of rest in between each exercise. If the rests are feeling too long, it may be a sign to increase your weight!

xxErica

WARM-UP: 40 SECS EACH (4.6 MINS)
Bent Arm Shoulder & Chest Mobilizer
Crossbody Arm Swing Hug
Cat Cow
Down Dog Tricep Push Up + Alt St. Arm Tricep Kickback
Wide Push Up + Alt Wide Row
Slow Swimmers
Upper Body Superman Shifters

WORKOUT: 45 ON / 30 ON / 15 ON / 30 REST (36 MINS)
Alt Chest Fly / Chest Fly / Chest Fly Hold (2 x 15 lbs)
Alt Decline Chest Press / Decline Chest Press / Decline Chest Press Hold (2 x 21 lbs)
SA Elevated Push Up (Switch Halfway) / Push Up / Push Up Hold

Alt Hinged Y Raise / Hinged Y Raise / Hinged Y Raise Hold (2 x 6 lbs)
Alt Wide Rows / Wide Rows / Wide Row Hold (2 x 12 lbs)
Swimmers / Superman Lifts / Superman Hold

Alt Crisscross Front Raise / Crisscross Front Raise / Crisscross Front Raise Hold (2 x 6 lbs)
Alt Shoulder Fly / Shoulder Fly / Shoulder Fly Hold (2 x 6 lbs)
Alt Lateral Raise / Lateral Raise / Lateral Raise Hold (2 x 9 lbs)

*WATER BREAK*

Alt OH Tricep Ext / OH Tricep Ext / OH Tricep Ext Hold (2 x 9 lbs)
Alt Straight Arm Tricep Kickbacks / Straight Arm Tricep Kickbacks / Straight Arm Tricep Kickback Hold (2 x 6 lbs)
Alt Down Dog Tricep Push Ups / Down Dog Tricep Push Ups / Down Dog Tricep Push Up Holds

Alt Bicep Curl + Detach / Bicep Curl + Detach / Bicep Curl Hold (2 x 18 lbs)
Alt Hammer Curl / Hammer Curl / Hammer Curl Hold (2 x 18 lbs)
Alt Supinated Bicep Lifts / Supinated Bicep Lifts / Supinated Bicep Lift Hold (2 x 9 lbs)

Alt Reverse Crunch / Reverse Crunch / Reverse Crunch Hold
Alt Lemon Squeezer / Lemon Squeezer / Lemon Squeezer Hold
Alt Levers / Levers / Lever Hold

*WATER BREAK*

COOL DOWN: 40 SECS EACH (4 MINS)
Alt Ear to Shoulder
Alt Sidebody Stretch
Thread the Needle (One Side)
Thread the Needle (Other Side)
Hips Elevated Child's Pose
Prone Upper Body Opener