4 - Week DFT Upper Body Workout for Medium

Click on the image to see a demonstration
Week 1 & 2 Week 3 & 4
2-3 time per week  2-3 time per week
First session: First session:
50 Jumping Jacks 60 Jumping Jacks

Horizontal pull up open grip8-10 DFT Horizontal pull up open grip

 

 

 

 

10-12 DFT Horizontal pull up open grip

Horizontal pull up open grip

abs leg hip raise8-10 DFT abs (legs hip raise)

10-12 DFT abs (legs hip raise)

leg hip raise

dip feet on shair6-8 DFT dip feet on a chair

8-10 DFT dip feet on a chair

dip feet on a chair

Horizontal pull up closed grip8-10 DFT Horizontal pull up closed grip

 

 

 

10-12 DFT Horizontal pull up closed grip

Horizontal pull up closed grip

 

dft push up on the floor8-10 DFT floor push up

10-12 DFT floor push up

floor push up

 

legs hip raise & 4 min. V legs bend6-8 core (hang up legs hip raise

8-10 core (hang up legs hip raise

core hang up legs hip raise

 

diagonal push up head down6-8 DFT diagonal push up head down

8-10 DFT diagonal push up head down

diagonal push up head down

DFT roll & hold for 4 sec. 8-10 DFT roll & hold for 5 sec. 

 

 

 

 

 

 

 

 

 

8-10 DFT roll & hold for 5 sec.

dft roll  

                     20 sec. running in place 

30 sec. running in place
60 sec. plank 55 sec. plank
1-Minute Break 1-Minute Break

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....

 

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....