Fit Friday Fun – “Suns out, Guns Out” Upper Body Workout

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I don’t know what the weather is doing at your house, but here in Sydney it’s nothing short of ah-mazing!

It’s crisp, cool and fresh first thing in the morning and again after dark, but the days are just gorgeous! Warm, sunny and just absolutely stunning.

And I with all this glorious sunshine, I can’t help but think . . .

Sun's out, Guns out

Sun’s out guns out baby!

Today we are going to have ourselves a hard and fast, basic upper body workout, are you in?

Ok good, here’s the plan – we are going to do 6-8 reps of each exercise for a total of 3 sets. We will take a much needed,  1 minute rest between each set but you gotta earn it ok? I want you to really push yourself, the final rep of each exercise should be t-o-u-g-h, tough!! I’m talking nothing left in the tank tough!

Although we want quality not quantity, never compromise your form. Ever! If your form starts to fail your done got it?

Ok good.

Now, go grab yourself a set of dumbbells or even some resistance bands, something appropriate for your strength but don’t be afraid to challenge yourself. At the end of this workout you should have nothing left in the tank. Those little arms of yours should be shaking like a scared Chihuahua understand?! 

Make. It. Count!

Take your time, concentrate, focus and breathe through each and every exercise. Make. It. Count!

6-8 reps, 3 sets followed by our (well earned) rest. Got it?

Give each exercise everything you have then move to the next exercise as quickly as you can with little to no rest in-between (of course listen to your body if you feel like you need a second to grab a drink and catch you breath by all means do so but only if you really need it ok?) then we savour our rest and kick it through for our total of 3 sets, got it?

When you’re done come back and leave a comment letting me know how you did. Or give me a shout out on Instagram or Twitter using the hashtag #fitfridayfun – show me those guns baby!

Ok good. Let’s do it.

“Suns out, Guns Out” Upper Body Workout

First we need to warm up for 5 minutes or so. Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Now are we ready?

Time to work baby –

Sun's out, Guns out - Upper Body Workout

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body. You worked hard, you totally earned it.


And don’t forget your post workout refuel! I’m thinking smoothie time up in here. Ice cold, extra thick, creamy, dreamy, totally healthy Maple Vanilla latte’s all round!

Maple Vanilla Latte Smoothie

Food is fuel baby! 😉

Now let me see those guns –

Sun's Out, Guns out

When you’re done come back and leave a comment letting me know how you did. Or give me a shout out on Instagram or Twitter using the hashtag #fitfridayfun 


Question of the day –

Do you prefer to workout in upper/lower split to total body super sessions? Me? Depends on the week . . . I like both 🙂


1Pingbacks & Trackbacks on Fit Friday Fun – “Suns out, Guns Out” Upper Body Workout

  1. […] moment my workouts are consisting of alternating between this killer lower body workout and this upper body workout on alternate […]

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