2

votes

Upper Body Sprints

Answered on August 19, 2014
Created June 10, 2011 at 3:12 PM

Can you all recommend some ideas on "Upper body sprint intervals?" I do my sprints on the bike and running uphill, but I want to engage my upper body more. The one really great one I know of is punching a heavy bag. Any more ideas?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 11, 2011
at 11:37 PM

the ERG is indeed awesome. humbling machine. great work on the back and shoulders but not much in the way of the arms, no?

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 09:43 PM

Ha! Not "Kids like a Gorilla" - I'm meant "kinda'".

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 09:42 PM

Have you heard of Ori Hofmekler? He talks about doing this push pull thing - kids like a Gorilla on a cage. That's what the rope made me think of. I don't have a rope like that, but I'm thinking rigging up a push pull thingy. THanks for the suggestion!

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 10, 2011
at 05:39 PM

These things eat my lunch everytime I do them. Good recommendation.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2011
at 05:30 PM

You have a good screen name.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2011
at 05:27 PM

I like this. Push ups and pull ups and dips are enough to really stress any person.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on June 10, 2011
at 04:17 PM

Just do them as fast as your body will allow you. Or you could do them very slow, like negatives, for 20 sec.

E7dc4f2e3998906dd3213973a3c10d50

on June 10, 2011
at 04:12 PM

I love my rowing machine. <3 I'd like to hang a punching bag in the garage - it's a great workout component and releases a lot of pent-up stress too :)

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 03:47 PM

Great idea - but I have a pec/delt thingamajig that keeps me from doing push ups very fast.

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 03:43 PM

I want a hand-bike!

  • 0dbd7154d909b97fe774d1655754f195

    asked by

    (16131)
  • Views
    1.2K
  • Last Activity
    1433D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

4
9a5e2da94ad63ea3186dfa494e16a8d1

on June 10, 2011
at 05:06 PM

Try "Burpees", also known as the prison workout. Stand, crouch with hands on the ground on either side of your feet, jump your feet back so you're prone, do a push up, jump your feet back between your hands, stand, and then jump. This will get your arms, upper chest, and upper abs, and give you a good workout too.

Various forms of torture have been developed around this, such as doing descending sets (20, 19, 18, etc). Or you can do a forward long jump instead of just a vertical jump, or more than one push-up instead of just one. It is definitely intense enough to work into an interval routine.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 10, 2011
at 05:39 PM

These things eat my lunch everytime I do them. Good recommendation.

2
1d9af5db8833413037be3ac48964714f

on June 11, 2011
at 09:44 PM

Kettlebell snatches seem to work pretty well. Also picking up heavy rocks, throwing them, going to get them, picking them up and throwing them back, etc.

2
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on June 10, 2011
at 03:39 PM

You can apply the concept of HIIT training to almost anything you'd like. The key is to just get 20-30 seconds of pure intensity in and then rest, and repeat.

Your idea of a punching bag seems pretty good. You could also try a rowing machine if you have access to one (although it's more total body). Also, a hand-bike type machine. They have them at most local gyms I've been to.

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 03:43 PM

I want a hand-bike!

E7dc4f2e3998906dd3213973a3c10d50

on June 10, 2011
at 04:12 PM

I love my rowing machine. <3 I'd like to hang a punching bag in the garage - it's a great workout component and releases a lot of pent-up stress too :)

2
22212e9ba2a041e6da6c963d4d41615a

(5773)

on June 10, 2011
at 03:37 PM

I do tabata push ups from time to time if I want to engage my upper body in some type of interval training.

Pushup for 20 seconds and rest for 10. Do that 8 times.

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 03:47 PM

Great idea - but I have a pec/delt thingamajig that keeps me from doing push ups very fast.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on June 10, 2011
at 04:17 PM

Just do them as fast as your body will allow you. Or you could do them very slow, like negatives, for 20 sec.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2011
at 05:27 PM

I like this. Push ups and pull ups and dips are enough to really stress any person.

2
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 10, 2011
at 03:22 PM

Swimming or my personal favorite surfing :)

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 11, 2011
at 02:02 PM

A rowing machine is a great workout and would compliment the cycling.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 11, 2011
at 11:37 PM

the ERG is indeed awesome. humbling machine. great work on the back and shoulders but not much in the way of the arms, no?

1
263e2d3f741d1ecb0886454e977f4e6f

on June 10, 2011
at 05:27 PM

I do Swinging Rope Training in interval form. give this a try http://www.marksdailyapple.com/swinging-rope-training/ it's a heck of a workout.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2011
at 05:30 PM

You have a good screen name.

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 09:42 PM

Have you heard of Ori Hofmekler? He talks about doing this push pull thing - kids like a Gorilla on a cage. That's what the rope made me think of. I don't have a rope like that, but I'm thinking rigging up a push pull thingy. THanks for the suggestion!

0dbd7154d909b97fe774d1655754f195

(16131)

on June 10, 2011
at 09:43 PM

Ha! Not "Kids like a Gorilla" - I'm meant "kinda'".

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!