Lower Body Circuit

Upper Body
10 of Each Exercise. 4-5 Rounds
Rest Period:
1 min
Main muscles worked:
Arms and Chest

If you’re like me you’ve been waiting for some real fall weather to show up so you can finally make that wardrobe change to all the comfy and oversized sweaters for fall. And maybe you’re even thinking “Thank God” because you’re sick of hiding your arms in flowy summer shirts and avoiding tank tops. So for the next 6 months you get to hide that awful underarm flab you just can’t seem to get rid of and shift your focus to cardio to work off all those holiday dinners and treats you see creeping up in your calendar. Sound like you so far?? Good, I want you to keep reading then on why women should NEVER skip upper body day and follow along with my quick outdoor upper body circuit.

For this circuit all you need is an elevated surface (i.e. park bench, box, platform, etc.) and a pull up bar. Possibly parrallel bars.
Warmup 5 minute jog/fast paced walk.

Bone Strengthening

As women we know that the aging process doesn’t do us any favors and our bone health can start deteriorating rapidly as we get older with the less activity we do. As your muscles become stronger and create stress against your bones, your body is actively breaking down weak parts and dead or damaged bone tissue to create stronger bone. Having an overall strengthening routine can shield against fractures and osteoporosis.

Promote Better Fat Loss

The more lean body mass we have the higher our metabolism runs, which in turns burns more calories resulting in fat loss. Balance out your physique with more muscle mass and you’ll be burning calories even while you’re sleeping.

Feel Confident and Sexy

So maybe you didn’t have the perfect sculpted arms this summer, but it’s not too late to start shaping them how you want and to feel strong and confident in yourself. In a study published in the American Journal of Health Promotion, researchers found that women who engaged in upper body strength training three days per week improved their overall body image compared to women who walked three days per week. What can make you feel more powerful and sexy then taking care of all those heavy lifting chores and not needing a man’s help!?

If you’re just getting into the basics of an upper body strengthening program try out these moves I put together for a circuit at the park, using minimal equipment.

I set this circuit up for time. For each exercise complete 10 reps before moving on to the next. Complete as many rounds as you can in the allotted 30 minutes. You should aim to complete 4-5 rounds.


  • My park had parallel bars where I could do unassisted dips, however if unassisted is too challenging find a bench or flat surface to do them on. Sit with your back towards the surface your using, hands should be at your sides, keeping your elbows tucked in near your ribs.

Incline/Decline Pushups

  • You can choose to do one or the other, or add both in to really challenge yourself. For beginner levels start with regular pushups on the ground, with or without knees down to modify.
    *Tip: if you really struggle with pushups even with knees down, try building up strength doing standing pushups against a wall.


  • This is the most challenging exercise in the circuit and I’m sure most women reading this are thinking “yea right I’m never going to complete a pullup”…But you CAN! If you want to work your way up to a strong back and completing pullups check out my Instagram @missfit_lyss to see how to easily modify pullups to a beginner level using a resistance band.

Mountain Climbers
For pictures of these, check out last weeks HIIT workout

  • Create a strong, stable table top position. In a controlled movement drive one knee into your chest and return to starting position. Repeat with next leg. Do this movement as a 30 second exercise in the circuit.

For more great tips, follow @missfit_lyss on Instagram

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