This chest, triceps, and shoulders burn focused workout will leave you with noodle arms. We're working with the timer the whole workout here!

Equipment: medium weights, box

Enjoy some throwback tunes while torching the chest, triceps, and shoulders in this strength focused workout. This AMRAP style workout has us pushing our limits the whole time

Equipment: light weights, medium weights

This build workout focuses on our back, biceps, and core with an emphasis on time under tension! Get ready to work

Equipment: light weights, medium weights, box

This build focused workout has en emphasis on our triceps (back of the arms). We also work our chest & triceps. Get ready to shake!

Equipment: light weights, medium weights, box

This workout consists of a ladder & timed circuit for a total upper body burn focused on our back, biceps, and core!

Equipment: medium weights, heavy weights

With a lot of cardio focused moves, this workout will target our chest, triceps, and shoulders! Time to SWEAT

Equipment: light weights, medium weights, box

This long EMOM circuit will target your back, biceps, and core and leave you energized and ready for the day.

Equipment: light weights, medium weights

In this main circuit, we will be working with the clock for full reps + holding the last 10 seconds of each round for major build & burn. Get ready to work your back, biceps, and core!

Equipment: medium weights, light weights

Time to build up our upper body muscles. This workout focuses on our triceps, shoulders, and chest and leaves no muscle untouched! (Our should I say un-tourched?)

Equipment: light weights, medium weights

Your chest, triceps, and shoulders will THANK YA for getting in this workout! 30 minutes of upper body work with cardio bursts.

Equipment: light weights, medium weights

This tempo challenge will target your back + biceps and the finisher will target your core. Get ready for total upper body work!

Equipment: light weights, medium weights, resistance bands

You know the drill or maybe you're new? On our burn days, we add high intensity moves, like jumping jacks and burpees mixed in with our dumbbell moves like bicep curls. Click play and get moving!

Equipment: light weights, medium weights

This chest, triceps, and shoulders workout will breeze by. Focusing on strength here, grab your heavy dumbbells and make those last few reps shake.

Equipment needed: medium weights, heavy weights

This workout is focused on building muscle in your back, biceps, and core. Just 30 minutes of work and your upper body will be ROASTED

Equipment needed: medium weights, heavy weights, resistance bands, box

First we do our cardio, THEN we do our strength. This cardio + strength combo workout leaves our chest, triceps, and shoulders on the MAT.

Equipment needed: light weights, medium weights

Go ahead and wave good bye to your shoulders. This upper body burn workout incorporates a a good bit of cardio and targets our chest, triceps, and shoulders!

Equipment needed: box, medium weights

With a mix of full reps and pulsing, your arms will be shaking! This 33-minute workout targets our back, biceps, and core and leaves all muscles depleted

Equipment: light weights, medium weights, resistance bands

6 minutes of core + 6 minutes of strength, 2 times through for a total of 24 minutes of WORK. Get ready to build!

Equipment: light weights, medium weights

We move through 4 series of supersets where NO exercise is the same! You'll see a lot of variations of similar exercises in each superset to keep things fun and spicy, but still giving the results we are looking for. Good luck to your chest, triceps, and shoulders!

Equipment: light weights, medi...

This high rep ladder will have you feeling the burn right off the bat! Finishing off with a timed circuit, you'll see a good mix of high intensity and strengthening work in the chest, triceps and shoulders workout!

Equipment: light weights, medium weights

Day 2 of your 2025 workout plan. LET'S GO! Get ready to work our back, biceps, and core for a total strength workout.

Equipment: light weights, medium weights

A back, biceps, and core superset workout alternating between reps and timed circuits making the ultimate SPICE

Equipment: medium weights, heavy weights, resistance bands

This tabata style circuit will light up your upper body! With 20 seconds of work & 10 seconds of rest, your chest, triceps, and shoulders will be shaking

Equipment: medium weights

This spicy tempo challenge will fire up your chest, triceps, and shoulders. Get ready to feel the burn on this BUILD day!

Equipment: medium weights, heavy weights