# F45 Upper Body Burn

Get ready to fire up your upper body with this fast-paced F45-inspired circuit! You'll power through timed stations that torch your chest, shoulders, back, and arms — leaving you feeling strong and accomplished.

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Roll _(Forward then backward)_
- 2 × 20s Chest Opener Stretch _(Clasp hands behind back, open chest wide)_
- 2 × 30s Inchworm

## Circuit 1 — Push & Press

- **Circuit · 3 rounds**
  - 40s Push-Up
  - 40s Push-Up (Wide) _(Hands wider than shoulder-width)_
  - 40s Push-Up (Diamond) _(Hands form a diamond shape)_
  - 40s Pike Push-Up _(Hips high, press head toward floor)_
- 3 × 40s Plank (Shoulder Tap) _(Keep hips square and still)_

## Circuit 2 — Pull & Core

- **Circuit · 3 rounds**
  - 40s Superman Hold _(Squeeze shoulder blades at the top)_
  - 40s Reverse Snow Angel _(Lie face down, sweep arms from hips to overhead)_
  - 40s Dip (Triceps) _(Use a chair or floor behind you)_
  - 40s Plank to Push-Up _(Push hips up and back with control)_
- 3 × 40s Bear Crawl _(Forward and backward)_

## Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Thread the Needle _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 40s Chest Stretch _(Arms wide against a wall or doorframe)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_