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Strong muscles make your upper body look sexy and amazing. Want some for yourself?
Today’s upper body workout will chisel your arm and chest muscles to perfection. Don’t worry…we also mixed in some leg and core work, so you’ll feel the fat melt off in multiple places on your body!
This workout is a freestyle time trial: you’re tasked with performing a set number of reps per exercise. You can finish these at your own pace, so try to complete each rep with good form. Pro tip: remember to control your breathing as you perform each rep. Trust us, it helps!
Let’s get to it!
High Knees
Forward Lunges
Butt Kickers
Squats
Time: 2 minutes
Repeat: 2x
Transition Time: N/A
Time at End of Warm Up: 2:30
Jumping Jacks
# of Reps: 100
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Pull Ups – Find a bar you can hang from without your feet touching the ground. Pull yourself up until your chin clears the bar, then lower yourself back into starting position.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Sit Ups
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Wall Sits + Bicep Curls
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Supermans – Start face down with your arms and legs extended straight out. Lift your legs and arms while keeping your stomach on the ground and your head looking forward. Make sure your arms and legs form a straight line across your body. Briefly hold, then return to starting position.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Station: Will Vary
Man Makers – Start in the push up position, with both dumbbells in your hands and on the ground. Pull each dumbbell up, then hop into squat position standing up. Do a deep squat, then press each dumbbell up as you rise during the second half of the squat. Return to starting position and repeat.
# of Reps: 20
Repeat: N/A
Transition Time: N/A
Time at End of Workout: Will Vary
Lose fat, eat clean, and enjoy life without limitations. Click here to find a Fit Body Boot Camp near you — your first 3 workouts are on us!
Fitness isn’t just about sweat. Boot camp workouts break down mental barriers and test physical ones – leaving you in the best shape of your life.
View ProgramFitness isn’t just about sweat. Boot camp workouts break down mental barriers and test physical ones – leaving you in the best shape of your life.
View Program
Josh is an absolute beast and completely killed it during our recent 10 week weight loss challenge, losing a ton of weight and body fat!
Every morning at 5AM he was there ready to workout! He stayed strict with his nutrition even while taking a vacation with his family, but the results were worth it.
Lost 130 pounds in 12 months! She was over 300 pounds and is now an inspiration to many with her hard work and dedication.
Alicia goes to our north gilbert location and lost 70 lbs
Scott was busy with his work and family when him and his wife decided it was time to make a change. Over the course of a year, Scott lost over 40 pounds got down to 8% bodyfat!
Yes! Simply complete and submit any of the forms located throughout our website for a FREE 7-day trial, to any of our 8 locations. Join us at our Fit Body Boot Camp Arizona and take the first step towards transforming your body and your life!
Yes, attending orientation is mandatory. We are NOT a normal gym nor do we provide a normal workout or experience. CLICK HERE for more information.
For the best results, we recommend that you attend 3 times to 4 times per week. Each session is only 30 minutes. The #1 reason people don't have time. We have solved that problem with our 30-minute workout sessions.
You can sign up (in-person) for a full membership at any time at your local FBBC office. However, we encourage you to "try before you buy" and take full advantage of our FREE 7-day trial offer first.
Celebrate the inspiring journeys of our members who have transformed their lives through our fitness programs. Our community is built on support, motivation, and real-life success stories. Join our Fit Body Family and start your transformation today!
By sharing these real-life success stories, we hope to inspire you to take the first step toward your own transformation. Join our supportive community today and see what’s possible!
Scott was busy with his work and family when him and his wife decided it was time to make a change. Over the course of a year, Scott lost over 40 pounds got down to 8% bodyfat!
Lindsay is a busy mom and decided it was time to make a change. After committing to the 30 minute workouts and easy to follow meal plans, she lost over 90lbs within a year!
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Alicia goes to our north gilbert location and lost 70 lbs
Secure your spot & get started today with our FREE EXCLUSIVE online offer!
By opting into the web form above you are providing consent for Fit Body Boot Camp to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime to learn more. You may opt-out anytime by replying STOP.