Upper-body strengthening (Level 3 - 28 min)

Experienced 27 minutes
article rating 4.2/5 200

Here is a special upper body workout for intermediate athletes, particularly working on arm strength.

Take your time doing the movements, and if the sets are too long, feel free to adapt.

Go for it! Let's go! Take your towel, your water bottle, and ideally, a set of dumbbells.

Enjoy your workout!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Joint mobilisation: neck, hips, knees (4 x 10sec)
  • 02
    Walkouts (1 min)
  • 03
    Side plank twist (1 min)
  • 04
    Jogging on the spot (1 min)
  • 05
    Jumping jacks with arms (1 min)
  • 06
    Presenting the 14 exercises in this circuit
  • 07
    Plank on your knees (30 sec)
  • 08
    1 arm to knee row (2 x 30 sec)
  • 09
    Knee press-ups (30 sec)
  • 10
    Overhead press (30 sec)
  • 11
    Recovery (1 min)
  • 12
    Two-arm standing rows (30 sec)
  • 13
    Triceps press-ups (30 sec)
  • 14
    Plank on your knees (30 sec)
  • 15
    Dumbbell flies (30 sec)
  • 16
    Static glute bridge (30 sec)
  • 17
    Recovery (1 min)
  • 18
    Back fly (30 sec)
  • 19
    Overhead press (30 sec)
  • 20
    Lateral raise (30 sec)
  • 21
    Plank on your knees (30 sec)
  • 22
    Superman (30 sec)
  • 23
    Child's pose (20 sec)
  • 24
    Cat pose (20 sec)
  • 25
    Shoulder stretch (20 sec)
  • 26
    Back stretch (20 sec)
  • 27
    Side stretch (20 sec)
  • 28
    Spine lengthening stretch (20 sec)

Coach advice

"Remember to drink plenty after this workout and either rest for 48 hours before doing it again, or alternate it with a lower-body workout."
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