There are plenty of reasons that your body needs easy workouts and recovery days. But sometimes you just want to work hard, push yourself, and sweat—a lot.

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For those days, there are workouts like this one. In this 45-minute upper-body plan, you'll complete four AMRAP ( as many rounds as possible) circuits. In other words, you'll complete 10 reps each of three different exercises consecutively, and then repeat that trio as many times as possible in 10 sweaty minutes. Try not to rest between moves, and rest as little as possible at the end of each three-move circuit.

You'll need a resistance band and set of dumbbells. The warm-up and cool-down are both included, so simply press play below when you're ready to rock!

To review, here's a breakdown of the full workout:

Warm-Up

Circuit 1: Perform 10 reps of each move below in order, with little or no rest between moves. Repeat the circuit as many times as is safely possible in 10 minutes.

  • Push-Up
  • Bent-Over Dumbbell Row
  • Band Floss

Circuit 2: Perform 10 reps of each move below in order, with little or no rest between moves. Repeat the circuit as many times as is safely possible in 10 minutes.

  • Dumbbell Renegade Row
  • Band Curl-to-Overhead Press
  • Band Reverse Fly

Circuit 3: Perform 10 reps of each move below in order, with little or no rest between moves. Repeat the circuit as many times as is safely possible in 10 minutes.

  • Chest Fly With Band
  • Tricep Extension With Band
  • Side Plank Hip Raise

Circuit Four: Perform 10 reps of each move below in order. Repeat the full circuit, this time performing 8 reps of each move. Repeat 3 more times, performing 6, then 4, then 2 reps of each move.

  • Plank Press
  • Band X
  • Band Punch

Cool-Down

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