MOVE: BONUS Weeks 1–4 Upper Body Strength Progression
Welcome to the MOVE section of Basecamp, where strength meets structure. Over the next four weeks, you’ll work through a progressive series of upper body workouts that build a solid foundation of power, mobility, and endurance—without pushing your nervous system into overdrive.
This is a 4-week workout routine designed to be performed 1–2 days per week, with each session lasting approximately 1 hour. You'll alternate between Day A and Day B workouts.
General Guidelines:
Warm-up (5–10 minutes): Light cardio (jump rope, jogging, cycling) and dynamic stretches (arm circles, shoulder rolls, torso twists).
Cool-down (5–10 minutes): Stretch shoulders, arms, chest, and include light foam rolling for recovery.
Progression Notes:
Increase the weight each week if the exercises start to feel too easy.
Maintain good form. If the movement becomes too difficult, reduce the weight or modify (e.g., knee push-ups).
For added intensity, shorten rest periods to elevate heart rate.
When doing lower reps, use higher weights.
If you experience pain or discomfort at any time, stop immediately and reassess.
Weeks 1 & 2: Foundational Upper Body Strength
Day A:
Warm-Up – 5–10 min cardio + dynamic stretching or foam rolling
Bilateral Shoulder External Rotation – 3x8
Dumbbell Row – 3x10–12
Watch DemoOverhead Shoulder Press – 3x10–12
Watch DemoPush-ups (Modified if needed) – 3x6–8
Bicep Curls – 3x12–15
Tricep Dips (Chair or Bench) – 3x6–8
Plank with Shoulder Taps – 3x20 taps
Russian Twists (with med ball) – 3x20
Day B:
Warm-Up – 5–10 min cardio + dynamic stretching or foam rolling
Lateral Raises (Dumbbells) – 3x10–12
Incline Dumbbell Chest Press – 3x8–10
Overhead Dumbbell Tricep Extension – 3x12–15
Renegade Rows – 3x10–12 per side
Superman Holds – 3x30 sec
Bicycle Crunches – 3x20
Cool-Down – Gentle upper body stretching
Weeks 3 & 4: Building Endurance + Power
Day A:
Warm-Up – 10–15 min cardio + dynamic stretching or foam rolling
Single-Arm Dumbbell Row (Heavy if possible) – 3x10–12 per arm
Dumbbell Arnold Press – 3x10–12
Squat to Push Press – 3x10–12
Tricep Kickbacks – 3x12–15
Push-Ups with Shoulder Taps – 3x8–10
Plank to Push-Up – 3x6
Leg Raises (Core) – 3x15
Cool-Down – Stretch chest, arms, and back
Day B:
Warm-Up – 10–15 min cardio + dynamic stretching or foam rolling
Chest Press (on stability ball) – 3x12–15
Lateral Raise with Hold (3 sec) – 3x10–12
Weighted Tricep Dips – 3x12
Renegade Rows + Optional Push-Up – 3x10–12 per side
Dumbbell Pullover – 3x12–15
Side Plank with Leg Lift – 3x30 sec per side
Cool-Down – Stretch shoulders, arms, and back
Notes for Success:
Modify as needed and track your progress week-to-week.
Stay mindful of your breathing throughout the workout.
Consistency and form matter more than reps or weight.
Safety Disclaimer:
Always consult your physician before beginning any exercise program. These workouts are provided for general informational purposes only and are not a substitute for professional medical advice. By participating, you accept full responsibility for your health and well-being.
You've made it to Basecamp—now let’s MOVE with strength and intention.
With you on the climb,
LeeAnn
