BOOT CAMP: Upper Body Workout

Noah Neiman uses his Barry’s BootCamp routine to show us how to get a full body workout

Released on 7/25/2013

Credits

Starring: Erik Valdez and Noah Neiman

Transcript

00:00
Probably should have waited a little bit longer
00:02
after lunch so here's Erik's top tip.
00:04
Don't eat and then try this.
00:13
I am Noah
00:14
and I am Bootcamp.
00:19
This is your three minute bootcamp upper body workout.
00:22
So today we are going to be doing
00:24
a bootcamp style upper body workout.
00:27
Noah, I don't know what you're doing there.
00:29
I don't know either.
00:30
Looks like some Tarzan stuff
00:31
but walk me through what we're actually going to be doing.
00:33
Alright, so we're going to do everything
00:34
from the waist up, we're going to hit it all.
00:36
Especially focus on that back.
00:39
So let's get into the first move.
00:40
We're gonna go close grip push ups for this one,
00:43
we're going to add a reach in with it
00:44
to target the lats and the back, rhomboids.
00:47
Tap that chest on the floor full range of motion,
00:50
we're going to bring it up, one, reach.
00:53
Now we're going to pyramid this,
00:54
this time, two, reach, all the way up.
01:01
One minute, let's see how many you can do.
01:03
So when you're saying pyramid
01:04
we do one push up, reach, reach.
01:06
Start with one push up, reach, reach
01:08
work all the way up, however high you can get
01:11
in that one minute.
01:13
Second move we're going to hit, we're going to have to
01:14
go over, head over and grab some weights.
01:16
Any form of resistance is going to count.
01:18
Milk jugs with quarters or pennies,
01:20
but you can literally grab anything.
01:22
So we're going to hit a curl, to a neutral grip press
01:27
bringing it into a tricep extension
01:30
and back down the same way.
01:32
Then for the last move, what we're going to do,
01:33
we're going to hit a push up renegade row.
01:36
So push up, draw that weight to your hip,
01:39
draw that weight to your hip,
01:40
now some people have hand problems, so their wrists get sore
01:43
so what you can do is, you can actually do that push up
01:46
grab one weight, but when you come up,
01:49
we're going to jump those feet up,
01:51
we're going to grab those weights again,
01:52
now this is really important because this is taxing
01:54
on your lower back so we're going to straighten our legs,
01:57
straighten our legs keeping our back nice and tight,
01:59
we're going to keep that butt out,
02:02
keep our back nice and flat not rounded
02:05
and we're going to hit a neutral grip row.
02:07
And we just pull it back down.
02:09
I cue it up you knock 'em down, let's go get it.
02:12
Start it up, go get it.
02:16
Let's get a big reach in there,
02:17
I really want you to reach out
02:18
like you're stretching through that lat.
02:20
What are you up to E, how many push ups you up to?
02:23
Six.
02:24
Six?
02:24
Come on.
02:25
This is when you grow, when your body's tired,
02:27
this is when you grow the most.
02:28
Right here and time.
02:30
We're going right into it, no delay.
02:33
Press, bring it down.
02:35
Keeping those elbows in nice and tight, so...
02:38
Perfect.
02:38
Try to bring it down a little slower,
02:40
be very robotic with it.
02:41
So what we want to do here is we want to see
02:43
how many we can get under that minute.
02:45
Now, if you start finding yourself suffering with that form,
02:48
stop the overhead press, just take it to that curl.
02:51
Perfect.
02:52
Tris getting a little tired?
02:53
Little bit.
02:54
It's a wrap on that.
02:55
There you go.
02:56
Core's working, back is firing.
02:59
Remember, make sure on that row that the butt is back,
03:02
feet are about hip width apart,
03:04
you're really staying strong in that back,
03:06
I don't want you to get sloppy there.
03:08
Right there, that's when you hurt something.
03:09
Bring it up, E, we're done.
03:11
To recap guys, we started this bootcamp upper body
03:14
workout with close grip push ups, going to those reaches
03:18
and pyramid-ing each set, a minute worth of that.
03:22
We then went to hammer curls, to the shoulder press,
03:26
back to the tricep extension, a minute worth of that.
03:29
Then hopped on over to the renegade row
03:31
to a bent over row and did a minute of that.
03:34
That gives you three minutes that gives you your total
03:36
bootcamp upper body work.
03:39
Make sure to subscribe so you don't miss out on
03:42
any other Fighting Weight episodes.