Advanced Upper 1

Its worth looking at the intermediate level 2 exercises and trying these rather than the advanced exercises  if your unsure of your fitness level - progress at your own pace but if you start to hard, you run the risk of injury.

Its essential that you spend at least 5 - 10 minutes warming up the muscles, or even better commence this circuit after you have being skipping for 10 minutes.

If you intend to workout with a partner, make sure that they are of a similar fitness level as yourself, don't encourage your training partner to perform exercises that you feel comfortable with. Always workout within your own fitness capabilities.

Aim to run through all of the exercises for a combination of 15 - 25 repetitions, or a time of 40 - 60 seconds maximum.

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  1 Arm Tricep Dips

  A varition of a standard tricep dip to work 1 arm at a time.

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  Rocking push ups

  Rocking push ups to work all the upper body muscles

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  Staggered Arm Press ups

  The staggered arm press up will help work the front and rear deltoids.

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  Pulsing press ups for upper body strength

  The pulsing press up will work the upper body muscles in a different way combined to a standard press up movement.

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  Close grip tricep dips for the tricep muscles

  The close grip tricep dip requires greater stability throughout the movement, requiring different muscles to be used throughout the exercise.

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  Elbow Tucked Press Ups

  Having your elbows tucked throughout a press up movement will help isolate the tricep muscle.

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  Weighted dorsal raises back exercise

  A standard dorsal raise can be made harder by using a suitable weight to increase the workload for the dorsal raise movement

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  Wide arm push ups for chest development

  Wide arm push ups will work a deeper section of muscles fibres for the chest.

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  1 Hand raised push up exercise

  Raising 1 hand whilst performing a push up will work different muscles throughout the exercise.

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  1 Leg raised press up

  Raising 1 leg whilst performing a push up will require greater stability and help you work different muscles throughout the exercise.

If working with a partner, it will be good to count each others repetitions or keep on eye on the clock, so that when one of you is working, one of you is resting for a short period.

As you both become fitter, you will soon be working together, however always have a little rest time between exercises 15 - 30 seconds.

Aim throughout to take in small sips of water to help keep your body hydrated and stretch your triceps and chest muscles whenever you get a chance.