Try this fat-blasting workout that targets your upper body next time you're at the gym. Upper-body strength makes everything easier and this workout is the perfect mix of traditional strength training and cardio-based exercises.

Perform 3 supersets of move 1 and move 2 before proceeding to the next portion of the workout

BEAR CRAWLS - 3 SETS OF 20 REPS

  • Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground
  • Keep your back flat, your legs hip-width apart and your arms shoulder-width apart
  • Move one hand and the opposite foot forward an equal distance while staying low to the ground
  • Switch sides, moving the opposite hand and foot
  • Repeat the movement while alternating sides for desired reps or time 

DUMBBELL BENT-OVER FLY'S - 3 SETS OF 12-15 REPS

  • Begin holding a pair of dumbbells in each hand and hinge at the hips until your body is almost parallel to the floor. Allow your arms to hang straight down from the shoulders with a neutral grip 
  • Inhale and pull the dumbbells toward the ceiling using your rear deltoids 
  • Slowly lower the dumbbells back to the starting position while maintaining control for one rep

PLANK UP-DOWNS - 3 SETS OF 10-12 REPS

  • Begin in an elbow plank position, propped on your elbows and supporting your weight on your toes 
  • Shift your weight to your left and place your right hand on the floor 
  • Shift your weight to the right and place your left hand on the floor to enter a full plank  
  • Slowly drop back down to your elbows by shifting your weight to either side for one rep
  • Ensure you are squeezing your glutes and quads throughout the movement
  • Tip: without moving them, fire the muscles in your arms as if you’re pulling your elbows toward your belly button, this engages your pecs, lats and serratus as well as keeps the tension in your core 
  1. Perform 3 supersets of move 4 and move 5 before proceeding to to the next portion of the workout 

CABLE WOOD CHOPS - 3 SETS OF 16-20 REPS

  • Attach a handle to the top setting of a cable machine 
  • Stand next to the cable machine with your feet shoulder-width apart 
  • Extend your arms upward and grab the handle with both hands above one shoulder 
  • Keep your arms fully extended as you pull the handle down across your body to your opposite side 
  • As you’re pulling, allow your hips and torso to rotate, while keeping a slight bend in your knees 
  • Pause briefly at the end of this movement before allowing your body to rotate and your hands to return to the starting position for one rep 
  • Once you complete 8 to 10 reps on this side, perform the exercise on the opposite side 

CABLE TRICEP EXTENSIONS - 3 SETS OF 15-20 REPS

  • Start by connecting a rope attachment to the cable machine a little higher than shoulder height and set an appropriate weight 
  • Grab each end of the rope with both hands and your palms facing one another 
  • Pull your hands down beside your torso, ensuring that all of the movement takes place in your elbow joints 
  • Slowly pull your hands apart at the bottom of the movement and pause for a moment to feel the squeeze in your triceps 
  • Allow your elbows to bend, slowly lifting your hands back into the starting position for one rep 

DOWNWARD DOG PUSHUPS - 3 SETS OF 8 REPS

  • Begin with your hands and feet shoulder-width apart and your hips raised so your body forms an inverted V 
  • Lower your hips to a push-up position 
  • Once your hips are parallel with the floor, perform a pushup
  • Begin raising your hips back up to the inverted V position for one rep