Full Upper Body Workout (Tone & Sculpt)

Tone & Sculpt

[{"selector":"#anim-8e06a3c4-5216-4143-a6f6-5db4f867e02f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-1.4213775178687431%, 1.8175676484083072%) scale(0.9259259259259259)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-79202e35-ae52-4981-91cf-dcd3def1469d","keyframes":{"transform":["translate3d(0px, 100.14915%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89c368b1-3421-437e-97ce-871997649e13","keyframes":{"transform":["translate3d(0px, 100.09535%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fbcc166-f72c-4e93-8d87-98d9ef097de4","keyframes":{"transform":["translate3d(0px, 100.07123%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-467cfc94-cf62-4ac1-bbe0-2644255238c0","keyframes":{"transform":["translate3d(0px, 950.74047%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a4602912-a1c1-4307-b425-c03177f7f9b4","keyframes":{"transform":["translate3d(0px, 680.74065%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8fbfcda4-c9d7-4e75-9b24-32a5f83f108d","keyframes":{"transform":["translate3d(0px, 387.40743%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] paosfitworld

Let's do this!

[{"selector":"#anim-db3851ab-40c2-4335-93a8-6996cf86ff89","keyframes":{"opacity":[0,1]},"delay":500,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ec5aa65-4971-4614-a4df-b457abb867db","keyframes":{"opacity":[0,1]},"delay":450,"direction":"normal","duration":600,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-f029f477-3642-4cd1-832c-f7e9b2b69b3c","keyframes":{"opacity":[0,1]},"delay":1500,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4998cbac-064a-43cc-8351-88b9e3ed7fc1","keyframes":{"opacity":[0,1]},"delay":450,"direction":"normal","duration":600,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-82233410-8e16-46a5-bb39-f0e9e2396d49","keyframes":{"opacity":[0,1]},"delay":2500,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-790441c4-21a0-4ac9-8ff3-732ad00601be","keyframes":{"opacity":[0,1]},"delay":450,"direction":"normal","duration":600,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-3af6365e-495a-4df3-a41f-1f7a05af6110","keyframes":{"transform":["translate3d(0px, 306.73376%, 0)","translate3d(0px, 0px, 0)"]},"delay":3000,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0ad38fe7-c756-4407-981f-518a8d933d4f","keyframes":{"opacity":[0,1]},"delay":300,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-198881eb-3692-4538-b5f8-6f0daa27598d","keyframes":{"opacity":[0,1]},"delay":1200,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73bb43af-1f4b-49b1-b4e2-1207984526c4","keyframes":{"opacity":[0,1]},"delay":2000,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-494e7e0a-06ac-44ca-bfe9-4d4df08e2564","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] 2 circuits 30 seconds rest between rounds 1 minute rest between circuits paosfitworld

CIRCUIT 1

[{"selector":"#anim-9c451092-11d9-4dcd-b5fb-8a9f04da5480","keyframes":{"transform":["translate3d(0px, 1233.90300%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dae7d532-e1b8-4c54-bf1d-7095be6fdafa","keyframes":{"transform":["translate3d(0px, 1432.93789%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c737f97-e0b7-44c1-bdff-d54fe659b691","keyframes":{"transform":["translate3d(0px, 1252.67560%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6adb8d20-8db4-4d89-9911-0875cd0c1061","keyframes":{"transform":["translate3d(0px, 997.11989%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] paosfitworld

Neutral Grip Press

[{"selector":"#anim-5f73b66d-aa0b-4e9c-b31c-d5eb55eaf065","keyframes":{"transform":["translate3d(-115.63519%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a8e3894-2db0-4393-b69f-9690b35fb7c5","keyframes":{"transform":["translate3d(118.14814%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f124e8ca-8cfa-4588-9f4d-c6659eeee4e5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40f2a146-94ea-4ec0-b31c-13d5a1fc5d02","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71eb263d-f69c-49c4-9b62-a6c863cc321b","keyframes":{"transform":["translate3d(98.33795%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16803610-6158-421a-866d-2b73df650900","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 1 paosfitworld

Tricep

[{"selector":"#anim-2920e409-703e-4e49-965b-9e2a381592d1","keyframes":{"transform":["translate3d(-115.01598%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c245fe64-1dd7-437c-a7df-50cbd9e0bea9","keyframes":{"transform":["translate3d(128.09919%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1199d8d2-5b7c-4bac-ba62-4ef25415934e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6253dafe-e754-4804-a5a3-03438922df0c","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d353730-d5f0-46c7-8053-d5b0206ae2f5","keyframes":{"transform":["translate3d(97.16981%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d65bfc68-3063-4743-b1ec-f78e771ae3f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 2 paosfitworld

Dumbbell

[{"selector":"#anim-098fd999-a8a9-4553-a802-470ccc986646","keyframes":{"transform":["translate3d(-115.63519%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a73cf9bc-de6d-4dea-a777-ec6541132561","keyframes":{"transform":["translate3d(118.18180%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e25e158-1bff-4923-aa18-fd8628b69d7a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ed6abbe-9201-4669-869f-431fc4e95f4b","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eeda386e-fbbb-46d8-a3f8-bdc79b357bdb","keyframes":{"transform":["translate3d(96.61015%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b19a10af-36e7-43b9-b6cf-210bc1f0cc0a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 3 paosfitworld

CIRCUIT 2

[{"selector":"#anim-75c880dd-48df-4bb8-8b11-f48f42563339","keyframes":{"transform":["translate3d(0px, 1233.90300%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3d2024c-4c12-4bd6-b341-04d01302a8cc","keyframes":{"transform":["translate3d(0px, 1432.93789%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c3d1466-122f-4d79-a732-8d063b23a08b","keyframes":{"transform":["translate3d(0px, 1252.67560%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b635cf3e-c21e-42f0-9724-6ebf2238c2f8","keyframes":{"transform":["translate3d(0px, 997.11989%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] paosfitworld

Outward Bicep Curl

[{"selector":"#anim-82ecd85b-fe13-4e5d-8939-0d5b0cf29644","keyframes":{"transform":["translate3d(-115.63519%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a64893a-e98e-4b15-bdd1-a33487447d92","keyframes":{"transform":["translate3d(118.14814%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a113eb7-755a-4704-a685-c0025fd456ea","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eff6b08c-dcc1-45a0-8e16-334dc8a47d01","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a29f4cd4-7751-48fd-92dd-855bc59776e5","keyframes":{"transform":["translate3d(97.46836%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b052ad50-0b55-417e-9ae9-d2dc45bcf487","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 1 paosfitworld

Hammer Curl

[{"selector":"#anim-9039f502-2dc5-4257-a832-dd76f3e81139","keyframes":{"transform":["translate3d(-121.33334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d749e2fa-58a2-448c-ba4a-0b9ea50b98ba","keyframes":{"transform":["translate3d(120.66117%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a5536f30-27ac-4674-ac55-8db902e19763","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f9d8fc6-bf89-4973-99c4-f8c5c453f71d","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-865ad25c-8793-4208-8add-16ec1516b1fc","keyframes":{"transform":["translate3d(97.34513%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2845a0c3-6fc2-4055-9962-5dc3b86f8755","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 2 paosfitworld

Good Morning

[{"selector":"#anim-82309191-6747-4415-9209-b690056edd0e","keyframes":{"transform":["translate3d(-118.11594%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe595d60-a865-401a-b464-5d77186dd209","keyframes":{"transform":["translate3d(117.97752%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f61a935-0519-424b-92cd-0c41d5585264","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3e98166-4117-40a5-906c-39b3f5d7b4d4","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62ca5019-6227-4eb2-aa28-d9a0b5574d00","keyframes":{"transform":["translate3d(98.48485%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80d8a2a0-8746-46e2-9672-6cc1a59c6ef2","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 3 paosfitworld

Want a FREE 1-Week Workout Guide?

[{"selector":"#anim-4037992a-93b4-40cb-b126-44e2a655eeea","keyframes":{"transform":["translate3d(0px, -157.77775%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e394eecd-2ba4-40ae-9e61-a0b81f2f6a77","keyframes":{"transform":["translate3d(0px, 392.16761%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b58dd40-7a95-4185-afb3-143c03b2275d","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":4000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-78ad0d76-d2fb-43c1-8e5a-1ec9f8e60d3a","keyframes":{"transform":["translate3d(0px, -1334.56853%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16d883f5-1670-4956-93b0-b5188cb73592","keyframes":{"transform":["translate3d(0px, -900.82354%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] WITH HD VIDEOS TAP TO DOWNLOAD

Tone & Sculpt

Upper Body

Workout

Let's do this!

Let's go...

CIRCUIT 1

40 sec on

20 sec off

4 rounds

Neutral Grip Press

to Tricep Extension

Tricep

Dips

Dumbbell

Halo

CIRCUIT 2

40 sec on

20 sec off

4 rounds

Outward Bicep Curl

to Y Press

Hammer Curl

to Press

Good Morning

to Dumbbell Row

Want a FREE 1-Week Workout Guide?

Grab yours here...