Upper Body Workout - Athletic and Ripped 4 Exercises in 4 Minutes!

More Upper Body Workouts: http://athleanx.com/x/upperbodyagility

[Music] hey guys Jeff cavaliere from athleanx. com stay next to me once again is Adam Jarvis you probably have seen Adam already on the athletx website and his unbelievable transformation in just 90 days from uh party uh partying Rockstar to uh to pretty much a you know rip specimen here following the 90day program now one thing that’s that’s uh first thing you notice is that he’s all he’s obviously still keeping up you know the the program and staying in great shape which is which is great because I want you guys to not only just follow this for 90 days but to make it a lifestyle change and secondly Adam had some pretty unique things he had a pretty messed up shoulder and had about two or three shoulder surgeries ad tell me a little bit why this program seemed to work for you and what made you even kind of get into it looking at uh being unable to work out properly because of my uh shoulder what did you have what did you have done I had uh my super spinatus torn off my shoulder and my rotator cough totally re built all right um looking at your program as you are a physical therapist which I had to go see for a while after my surgeries um I knew that I would get a workout that would build up my shoulder and be able to build more uh muscle mass as I progress um other programs I’ve was unable to build any muscle mass plus the programs due to my poor shoulders I was unable to do those you were you were following p9x weren’t you yes did you did you have some problems with some of the exercises there I could not do a lot of the exercises because of my my shoulder but this this this workout the athl next workout you were able to do everything and I mean you have to be a little bit surprised yourself the amount of muscle mass that you put on days cuz I mean you you know again he had a he had all it takes is one look at his picture to see that he wasn’t in great shape but now he looks fantastic but what we’re going to do is now we’re going to add a little component to your upper body training that you may not have been doing is my upper body like cross training X training sort of like let’s see how agile you are from an upper body standpoint everybody always talks about how how they can be agile with their feet but again you want to look like an athlete you got to train like an athlete so let’s get down come up on the ground here I want have put you through a quick circuit it’s called the plank you’re going to start with plank Shuffle push-ups you’re going to shuffle to your left over there perform five push-ups one two nice and quick three four five Shuffle back there you go five good one two three four five go back to the side you go four rounds of five here guys four rounds of five okay come back one more time good five okay now bring yourself into the center right to the center of the floor here what we’re going to do here is called my clock Taps you’re going to hold a little tiny medicine ball right here now imagine sneak PCH is a little bit out come back from this plank position you can rest for one second from this plank position you let let yourself rest for one second second from this PL position your clock is right here you got 12:00 1:00 2:00 3:00 you got 11:00 10:00 9:00 over there okay if I call out numbers you’re going to touch if you if it’s 12 you got to touch it with both hands right hand touch left hand touch if it’s 3:00 you’re going to reach with your right hand out to the side for 3:00 over here okay now guys at home you can make up your own patterns with with the point here is you’re going for upper body agility quickness and stability for this guy with his shoulder these are excellent exercises all right get yourself up into a plank engage your core grab the ball with your right hand let’s go 12:00 nice and quick good 3:00 9:00 2:00 12:00 11:00 93 that’s it 39 21 thank God I got a smart guy here 12 last one 39 okay that’s good now bring it down so you do a little pattern there you kind of keep about 30 seconds of switches in there 30 to 45 seconds of switches now we’re going to go what we call the staggered push-ups 10 seconds of these just 10 seconds of these I know it’s your first time through this circuit if I wanted to I would increase this to like 20 or 30 seconds staggered push-up start with your hand staggered jump you know explosive P push-up into your other your other switch position all right come down up and switch there there you go that’s it five 6 7 8 nine and 10 awesome good work all right now last one you’re going to stay down there side plank switches going to work your core and to work the side your pillar strength I like to do these fairly quick though so eight each all right and stay there rapidly switch up to the right side go ahead now down switch to the left good keep that core up engaged pulled up hard that’s it all the way around there you go good eight each come on come on hold yourself when it gets hard this is the time you got to dig in that’s it I lost count what do you got I don’t even know all right go one more each all right cool that’s it now one real quick hard-hitting circuit for your upper body but not so not static stuff but stuff we’re actually moving around get a little bit more agile work your muscles obviously so it’s a strength and conditioning circuit and um really just kind of combining that to be a little bit more agile athletic and again we want that athlete’s body so that’s what you’re going for that’s what you’ve got right now that’s what you want to do to keep it AB guys at home if you haven’t already if this guy doesn’t inspire you enough go to athleanx. com get your copy of the new athenex breakthrough new training system all as you you can see a lot of this stuff can be done at home there’s two versions there’s a strip down version where every single thing can be done in a little space like this all right or you can get the the uh the complete version they both come they they both come complete with with the uh purchase of the program where you can print it out grab and go it’s right here in front of you take it to the gym and follow all these exercises so again ad you’re you’re an inspiration for a lot of guys out there keep up the good work we’ll have you back here again soon absolutely all right and take it easy man thank you all right guys take it easy [Music]