Mixed Up Monkey Upper Body Workout 15 min

Dec
2012
01

posted by on Daily Workouts - 10-15 minutes

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This 15 minute upper body workout is aimed to turn you into a jumgle hopping tree swinging monkey in no time. It has 3 of my favorite types of push ups: breakdance push ups, reptile push ups and roll back and up to push up. Push ups are a great classic bodyweight exercise, and is a classic because it works well to build a great shape and especially works the arms, chest and shoulders.  Think it can’t get any more fun? Think again. This has lots of fun plank jumps and pull ups to change it up and keep the workout upbeat and lively.  Ok, I’ll admit it. It’s tough. But it feels good after, and it’s done in 15 minutes.  Quick, fun, effective.  Ready? 

 

Mixed Up Monkey Upper Body Workout

Workout Breakdown

Set your timer for 18 rounds of 10 seconds rest and 40 seconds work and go through the following exercises 3 times:

Breakdance Push Ups
3 Point Plank Jumps
Reptile Push Ups
Barrier Jumps
Pull Ups
Roll Back to Push Ups

Always modify as necessary to make the workout work for you. If the push ups get too hard, you can do them from your knees. Some days will also be better than others. The main thing is that you show up for the workout and do your best at that time. The rest will take care of itself and you will progress. You will see changes in your body, in your form and in your strength. ..and That is a great feeling!

 

Workout on Video

 

My Reps

Breakdance Push Ups – 9, 8, 7
3 Point Plank Jumps – 29, 28, 24
Reptile Push Ups – 11, 9, 8
Barrier Jumps – 39, 35, 36
Pull Ups – 5, 5, 2 (and 10 hanging knee raises)
Roll Back to Push Ups – 5, 5, 5

 

Exercise Descriptions

Breakdance Push Ups

 

Start in crab position and turn over to right side lifting your right hand and bringing your right arm overhead and down to ground while lifting your left leg and bringing it underneath body, do not touch ground with foot but keep it raised high and while still raised do a push up. Next reverse the movement going back to crab position and repeat in the same manner on the left side, lifting the opposite hand and leg.

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3 Point Plank Jumps

 

From high plank position, jump legs in towards body and then jump them out to the side. Jump legs back in and then jump legs out to the opposite side and back in and then straight back to plank starting position. This is one rep.

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Reptile Push Ups

 

Start in plank position and as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to start position and continue alternating legs for each rep. 

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Barrier Jumps

 

Get into pike position, with hands and feet on the floor and hips up, back straight, and start with legs to one side, kick up legs and jump over center object (or imaginary center object) to other side and back. Each time feet hit the ground is 1 rep.

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Pull Ups

 

Stand just in front of pull up bar and reach up grip onto bar with palms away from you and use mainly your lats and rhomboid muscles to pull yourself up so that chin is above bar, then lower yourself back down. 

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Roll Back to Push Ups

 

Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands and come up to standing. This is one rep. Continue doing as many reps as possible in time period. 

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Have a great workout!

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