Overloading your upper body can prove difficult when there isn't a lot of equipment to use laying around. Instead of focusing on closed-chain exercises, why not throw in some open-chain exercises that work your upper body speed and overall dynamism. You might find yourself tiring out quicker than you expected!

This quick session is a great way to overload your upper body whilst also hitting in on your cardiovascular endurance. All sounds good to me!

Give the session below a go, and you'll feel pumped for the rest of the day.

Warm Up:

As a circuit, complete 3 Rounds

- Thoracic Rotations x 10 Each Arm
- High Plank Hold x 30 Seconds
- Hindu Push Ups x 5

Main Session:

Round 1: 30 Seconds Work / 30 Seconds Active Recovery
Round 2: 20 Seconds Work / 20 Seconds Active Recovery
Round 3: 10 Seconds Work / 10 Seconds Active Recovery
Round 4: 30 Seconds Work / 30 Seconds Active Recovery

- Chest to Floor Burpees (No Jump)
- Jog (Active Recovery)
- Walkouts
- Jog (Active Recovery)
- Alternate Arm Push Up Over Pot
- Jog (Active Recovery)
- Protractor Walks
- Jog (Active Recovery)