Top Guns Upper Body Workout 12 min
2013
This upper body workout has some new push up variation exercises that help to make push ups fun. Most of the exercises have push ups snuck into fun exercise combinations. The last one is straight up burpees, but the others are dynamic, fast moving exercises to change up the routine and keep your head entertained. This is an all bodyweight workout. It’s tough and intense but fun and the time goes by fast.
All you need for this interval workout is an interval timer. Read about Gymboss, my favorite timer, and get links to online timers here.
Top Guns Upper Body Workout
Workout Breakdown
12 minutes of intervals
Set your timer for 18 rounds of 10 seconds rest and 30 secs work and go through the following exercises 3 times:
2 Sided Grasshopper Kick Walk Push Ups
180 Degree Jump Squat to Push Up
Walking Push Ups to Tuck Jump
Walk Out to Knee Tuck Push Ups
10 High Knees and Drop Down
Burpees
Top Guns Upper Body Workout on Video
My Reps
2 Sided Grasshopper Kick Walk Push Ups – 8, 7, 6
180 Degree Jump Squat to Push Up – 6, 5, 5
Walking Push Ups to Tuck Jump – 3, 3, 3
Walk Out to Knee Tuck Push Ups – 4, 3, 3
10 High Knees and Drop Down – 4, 4, 4
Burpees- 7, 5, 5
Exercise Descriptions
2 Sided Grasshopper Kick Walk Push Ups
Start in plank position and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to plank position and then do the same movements in mirror fashion on the other side, kicking out your other foot to the other side, reach down with the hand closest to it and touch toe as it kicks, bring leg and hand back to plank position and then do a push up. This is one rep.
180 Degree Jump Squat to Push Up
From standing squat down and then jump 180 degrees land in a squat facing the opposite direction, then put your hands on the ground, jump legs back into a plank and do a push up. This is one rep. Jump legs back in, come up into a squat and doing another 180 degree jump squat landing in your starting position and then get into plank and do a push up from this position. Continue in this manner alternating sides for each rep.
From push up position, take a step to one side with one hand and foot on the same side and do a push up, walk hands and legs a step over again and do another push up, jump in and up to standing and do a tuck jump by jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.
Walk Out to Knee Tuck Push Ups
From standing bend over at hips so hands touch floor and walk hands out to plank position, do 2 knee tucks, one with each leg, do a push up and then walk arms back in, stand up and repeat.
Do 10 high knees and then drop, body flat on ground with arms outstretched and hands touching ground. This is one rep. Get up and continue doing as many reps as you can in the interval period.
High Knees – From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs and doing this as quickly as you can. This exercise is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.
