Total Body Transformation: 4-Week Upper Body Challenge – Week 3

4-Week Upper Body Challenge – Week 3


A new year needs a new set of goals. Take on a task that your body can benefit from with my 4-week Upper Body Challenge.


This challenge focuses on developing upper body strength, endurance, stamina, and the muscular definition of your arms and shoulders with specific exercises.   You will be amazed at how much you can accomplish in a short time period with the right program and workout goals.



The Upper Body Challenge is based on a 4-week training cycle that is created to produce results and improve your current fitness level. The challenge consists of varying reps/ sets and resistance levels to suit your fitness needs.  You will perform the workout provided in conjunction with your current routine.

Each week, I will provide you with a slightly different set of exercises that target your upper body muscles in every range of motion. The intensity level should increase weekly to keep your body challenged and progressing with improvements. This adds variety in the routine, challenges the muscles, and increases strength development.


This is the 3rd week of the Upper Body Challenge, but it’s not too late to join in on the fun! Just refer back to Week 1’s blog post for the full program details and start from the beginning. I recommend printing or saving the weekly workouts schedule to your phone/notebook for an easy reference.


Listed in the chart below are the instructions for Week 3’s challenge.


Perform this workout on NON-CONSECUTIVE days.
Suggested: include additional core/ cardio/ lower body workouts on other days.

Perform this workout 2xs/ week

Dynamic Warm-up: 10 reps, 1-2 sets
Small Circles
Large Double Windmills
Horizontal Arm Swings
Forearm Plank Hold
Alternate Side Planks

The Workout: 20 reps, 1 set
*Intensity depends on your initial strength level
1. Decline Front Raises
2. High Kneeling Static High Rows
3. High Kneeling Static Curls
4. Shoulder Press Plyos
5. Tricep Dips (Single Leg)

Cool-Down/ Stretch
Over Head Arc
Over Head Lean
Thread the Needle
Child’s Pose (on Glide Board)




*Check out the video to see how these exercises are performed.


Inspire others going through the same process by sharing your progress on a social media platform.  It can be motivating and encouraging to all.  Use the hashtag: #TotalGymsUpperBodyChallenge to share your hard work!


Good luck with this third workout.  Stay tuned for Week 4’s challenge!



Best Always,


Maria (purchasable workout videos)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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