5 Moves for an Upper-Body Burn

It’s Day 1 of our 2021 Spring Reset Challenge! Get ready for four weeks of movement, exploration, and growth. 

This upper body burn workout, along with all the others in this low-impact challenge, was created by Justin and Taylor Norris, cofounders of the LIT Method—and we know you’re going to love it.

All of your Week 1 workouts—including today’s—will focus on the fundamentals of low-impact training. First, let’s review what low impact means—and why you might love it. Low-impact exercises are exactly how they sound: They go easy on your joints. Though low impact can apply to any joint, typically the moves avoid putting too much stress or pressure on your hips, knees, and ankles. High-impact moves often involve running and jumping—motions that “land” in a way that applies impact, or stress, to joints like your knees.

Both types of workouts are great, and the type you opt for depends on personal preference. That being said, you can certainly get a good cardio workout without doing high-impact movements that bother your knees. Through this challenge, you’ll see how maximizing efficiency during work time—or the times you aren’t resting during a workout—can lead to an elevated heart rate and hard-worked muscles without a single jump or sprint.

While people recovering from an injury might opt for low-impact workouts, this style of workout can also be great for those looking to prevent injury in the first place. All of the workouts in this challenge don’t require any equipment, though there are opportunities for you to add them in if you’d like.

After familiarizing yourself with what it’s like to train using low-impact movements this week, you’ll build on what you’ve accomplished next week, challenging yourself physically and mentally. In the meantime, enjoy your Day 1 upper body burn workout, which gives you a nice cardio boost and a bright and sunny wakeup, no matter the time of day you’re able to complete it.

The workout below is for Day 1 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.


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

  • Option 1: 20 seconds of work, 40 seconds of rest
  • Option 2: 25 seconds of work, 35 seconds of rest
  • Option 3: 30 seconds of work, 30 seconds of rest


  • Inchworm
  • Push-Up
  • Superman
  • Mountain Climber
  • Up-Down Plank


Complete as many reps as possible (AMRAP) in 90 seconds. Record your reps so you can monitor your progress throughout the challenge!

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