# Upper Body Strength

You'll build real upper-body strength hitting your chest, back, shoulders, and arms — all in under 30 minutes. No legs needed, just focused work from the waist up.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Wrist Flexibility Stretch
- 1 × 30s Bodyline Stability Drill

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pullup Progression
  - Dip Progression
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)