Day 2: Calorie Burning Cardio and Upper Body Strength



While we're letting our lower body muscles recoup from the previous workout, we're going to burn off some extra calories with cardio intervals, mixed in with strength supersets for the arms, shoulders, and upper back.



People are constantly asking how to lose fat from certain parts of the body - most often, from the midsection, thighs, or arms. The truth is that the best way to reduce fat from any of these places is with routines like the ones you see in this 5 Day Challenge (or our workout programs). You cannot spot reduce fat. Doing core exercises will not burn off belly fat (it's actually the worst way to lose belly fat), doing dumbbell curls wont directly get rid of "flabby arms", and so on. However, a smart combination of total body strength training, HIIT and cardio (again, like you see in this challenge and our programs), are incredibly effective for lowering body fat. They're also ideal for improving the health and overall function of the body, as they focus on not only fat loss, but also endurance, building lean muscle and strength, flexibility, agility, balance, etc, etc.



Choose your difficulty level today, based on how you feel today. You can stick with the easier modifications if you're feeling tired, or you can move faster and more powerfully than we do to really make those muscles work. You can also move back and forth between the modifications as you need to. Whatever you do, make sure to stay present and to push yourself the entire time - all while listening to your body. Turn on some music that motivates you, and get to work!

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Workout Structure:

- Upper Body Strength and Cardio Mix

- Body Weight Burnout Round



Equipment:

- Dumbbells (optional)

- Exercise Mat (optional)



Warm Up and Cooldown:

- Both Included



Warm Up: (5 Minutes; 30 Seconds Each)

- Boxer Shuffle

- Shoulder Rolls

- Side Step Arm Cross

- Front Reach + Chest Reach

- Side Bend and Reach

- Toe Touch and Lateral Swing

- Arm Circles (Alternating)

- Lunge with Lateral Raise

- Walk Down

- Jumping Jacks



Upper Body Strength and Cardio Workout

Chest Fly

Bent Over Fly

Fly Jacks



Overhead Press

Dumbbell Pullover

Push Pull Squat



Water Break



Hammer Curl

Tricep Kickback

Kickout + Twist



Close Chest Press

Close Row

Walkdown Pushups + Jumping Jacks



Lateral Raise

Side Pullover

Butt Kicker Drops



Water Break



Bodyweight Burnout: (7 Minutes; 45 Seconds Each)

- Push Ups

- Switchfoot Jumps

- Traveling Push Pulls

- Jab Cross Jab, 2 Knees & Switch

- Tricep Dips

- Mt Climbers

- Arm Circles

- Up & Out Jacks



Cooldown:

Freeform



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Free 5 Day Challenge - Fit & Lean:

- Day 1 (HIIT, and Lower Body)

- Day 2 (Cardio, and Upper Body) - You are here

- Day 3 (HIIT, Core, and Pilates Burnout)

- Day 4 (Cardio, Upper Body, and Yoga)

- Day 5 (HIIT and Lower Body)





Other Free 5 Day Challenges