Welcome to the second week of the Spring Reset Challenge! This week will build on the fundamentals you learned in Week 1, while adding a little more intensity to the mix—think higher reps with minimal recovery to challenge your muscles.

Justin and Taylor Norris, cofounders of the LIT Method studio in Los Angeles, created all of the workouts in this challenge, including today's. You’ll start off Week 2 strong, with a no-equipment routine that will work your arms, chest, and shoulders, while giving your entire core some love, too. Added bonus: These moves will also help you become more comfortable with some staple movement patterns (like push-ups and rows), which play an important foundation to any strength training program, even beyond this challenge.

A strong upper body is important not only for strength training moves, but also for loads of everyday activities—from bringing a heavy box down from a high shelf, to pushing open a door, to carrying bags of groceries up a flight of stairs. That’s why moves that work your triceps (the back of your upper arm), shoulders, pectorals (your chest muscles), lower trapezius (in your mid-to-upper back), rhomboids, and rotator cuffs (the back of your shoulder) are so helpful.

This arms and abs workout—which uses periods of high-effort work interspersed with recovery—will fire up all of those muscles. And because the push-up variations require you to move through some form of a plank, you’ll also work on improving your shoulder stability (important for injury prevention) and your core, too. After all, when you’re holding any kind of plank, your core has to resist hyperextending your lower back. As a result, your abs need to fire to keep you stable.

Like all high-intensity workouts, it’s vital you have the form down for these moves before you start performing them for time. Remember, quality is more important than quantity, and if you feel your form begin to falter, that’s your cue to slow down. If you find yourself struggling to complete the moves, feel free to sub in any modifications (for instance, elevating your hands on a step or box for push-up variations.)

As always, we recommend you set aside a few minutes to prep your muscles for what's ahead by doing a quick warm-up. This will get your body primed to take on the challenging work segments in today’s arms and abs workout.

WORKOUT DIRECTIONS

Do each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest
EXERCISES
  • IYT Raise
  • Push-Up to Opposite Toe Tap
  • Bodyweight Pull-Down
  • Diamond Push-Up
  • Bodyweight Bent-Over Row
EXTRA CREDIT

Complete an AMRAP (as many reps as possible) of the exercise below in 90 seconds. Work to move continuously, even if that means you move slower and do fewer reps. 

  • Push-Up x 90 seconds
1

IYT Raise

  • Stand with feet shoulder-width apart, and with core engaged, send hips back and bend knees slightly to come into a half-squat position, keeping knees parallel.
  • Press shoulders down to engage shoulder blades, then lift arms overhead, keeping biceps close to ears, making an I shape with thumbs facing up. Slowly lower arms to sides.
  • Lift arms again, this time into a wide Y shape, framing either side of the head with thumbs facing up. Slowly lower arms to sides.
  • This time, lift arms out to sides into a T shape. Lower back to sides, and repeat the entire sequence.
  • Make it harder: Use dumbbells in each hand.
2

Push-Up to Opposite Toe Touch

  • From a high plank position, do a push-up by keeping your core engaged, glutes tight, and bending elbows to lower chest and hips toward the floor.
  • Push back up to return to the starting position, then pike your hips high as you swing your right hand back as your left foot comes forward, and you tap your hand to your toes.
  • Return to a high plank, and repeat on the other side, swinging your left hand back as your right foot comes forward, tapping your hand to your toes.
  • Return to a high plank, then do a push-up to start the sequence again.
  • Make it easier: Omit the push-up.
3

Bodyweight Pull-Down

  • Lie on your stomach with your arms extended overhead by your ears.
  • Lift your chest, arms, and legs off the ground and squeeze your butt.
  • Keeping your arms and legs off the ground, pull your elbows in toward your sides, then punch overhead. Repeat this punching motion, hovering your arms and legs above the ground and engaging your glutes the entire time.
3

Bodyweight Pull-Down

  • Lie on your stomach with your arms extended overhead by your ears.
  • Lift your chest, arms, and legs off the ground and squeeze your butt.
  • Keeping your arms and legs off the ground, pull your elbows in toward your sides, then punch overhead. Repeat this punching motion, hovering your arms and legs above the ground and engaging your glutes the entire time.
5

Bodyweight Bent-Over Row

  • Stand with your feet hip-width apart, and your arms at your sides.
  • With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
  • Do a row by pulling your hands toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring your hands toward your chest.
  • Slowly lower by extending your arms toward the floor. That's 1 rep.
  • Make it harder: Do the move with a dumbbell in each hand (as pictured).