Essential Fitness 21 Day Challenge – Day 16

Upper body blast !!

Perform these exercises for 50 seconds each and have as minimal amount as rest as possible between each exercise.  Then at the end of the circuit rest for 1 minute.  Complete 2 to 3 rounds and then complete a quick 5 minute cool down and stretch.  🙂


  • Rotator cuff exercises (can be done without weight although you 2 cans would be good for this one or some light weights)
  • Inchworm with push up
  • Modified diamond push up
  • Side hold rotate push up side hold
  • Breast stroke back extension
  • Boxing jabs alternating arms (Using the 2 cans / weights again)
  • Lateral raises (Using the 2 cans/weights again)
  • Boxing Hooks (left) (with cans/weights)
  • Boxing Hooks (right) (with cans/weights)
  • Boxing upper cuts (left) (with cans/weights)
  • Boxing upper cuts (right) (with cans/weights)


Try new more healthier types of protein:

Beans: Black beans, navy beans, garbanzos, and lentils are good options.

Nuts: Almonds, walnuts, pistachios, and pecans are great choices.

Soy products: Try tofu, soy milk, and veggie burgers for a change


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