Sweat Sesh: Upper Body Interval Circuit

We’re two weeks into 2017. How are your resolutions going? Are you going strong? Are you downward spiraling into a world of donuts and negativity?

The end of the year is a great time to reflect and set new goals but you do not become a different person at midnight on December 31st. You still like ice cream and wine and pizza and hate running at 12:01am on January 1st. This is not a reason to give up and decide that you’re incapable of change. You are absolutely capable! Change is a process. It takes time, dedication to new habits and a little discomfort. As you continue with your resolutions keep this quote in mind:


Meaning – progress is progress and there’s no such thing as “prefect.”

If your “perfect” plan involves working out for 45 minutes and today you only have 20 minutes… DO the 20 minutes! It’s progress. It’s good.

If all of your planning fell through and your only lunch option is fast food, don’t give up and go for the fried chicken sandwich, large fries and ginormous soda. Choose a side salad and a grilled chicken sandwich and ditch the bun. It’s progress. It’s good.

The trick to maintaining lifestyle changes is being adaptable and always returning to healthy choices. Life will always get in the way of your “perfect” plan. So remember – good is good and progress is progress!

Sweat Sesh: Upper Body Interval Circuit

This is an interval workout. For each of the 9 exercises you will complete 50 seconds of work followed by 10 seconds of rest. Complete as many reps of each exercise as you can within the 50 seconds of work. Completing all 9 exercises equals 1 round. Rest 2-5 minutes between rounds. Complete 2-3 rounds.

Unless you want to count seconds in your head, you will need an interval timer. This is my favorite:


It’s free in the app store and allows you to completely customize your workout. These are the settings for this workout:



Warm-up: 5 minutes jump rope, jogging or cardio machine

2-3 Rounds

50 seconds work: 10 seconds rest

2-5 minutes rest between rounds

  1. Cheer Press
  2. Jump Rope – double unders or single unders
  3. Lateral Raise Front Raise Combo
  4. Mountain Climbers
  5. Alternating Bicep Curls
  6. Squat Jumps
  7. Skull Crushers
  8. Burpees
  9. V-Ups


Please listen to your body and modify as necessary. Enjoy!




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