STAMINA STRENGTH: Today's Workout 8: The floor circuit to blast your upper body


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Thursday, March 16, 2017

Today's Workout 8: The floor circuit to blast your upper body

Most of the time, guys who want to build a big chest head straight for the bench-press station at the gym and hang out there all day. But if you want to break a good sweat (not to mention build insane upper-body strength), you don't have leave the groud.
With this routine, you'll start off heavy with back-to-back dumbbell exercises (dumbbell floor flyes and dumbbell floor presses) and finish off with a pair of core-pounding exercises (pushups and supermans). This intense circuit will have you hitting the floor not only after you've completed the last set, but during the workout, as well.


You'll do this workout as a circuit, meaning you'll do each exercise consecutively without rest. Once you've completed all exercises, rest for 30 seconds. Repeat the whole circuit for 5-10 rounds.
Depending on your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.
For a complete archive of our daily quick-hit routines, go to

Dumbbell Floor Flye

1. Lie on the floor with two dumbbells above your shoulders.

2. With palms facing each other, lower the weights in an arching motion until your elbow hits the ground. Then, squeeze the dumbbells back together in an arching motion. That's one rep.

Dumbbell Floor Press

1. Lie on the floor with a dumbbell in each hand and hold the weights over your chest.

2. Press them over your chest and then lower your arms until your triceps touch the floor (not your elbows). Continue pressing from this shortened range of motion.


1. Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
2. Lower your body until your chest is an inch above the floor.


1. Perform as you did the back extension, but raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it.

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