The Complete Upper Body Weighted Vest Workout

by Vikki Schembri
The Complete Upper Body Weighted Vest Workout




Infinity Design.

No, I’m not talking about the New Toyota Prius.

I’m talking about our Synergee Weight Vests.

The only thing that’s sexier than our weight vest is YOU, the Synergee Athlete that works out with it. Yes, they will get you stronger than ever. They’ll bring a grin to your face and sweat to your brow. They’ll allow you to perform bodyweight-plus workouts with utmost intensity and stellar results.

We want to start you off with a proper introduction; so here is the perfect weight vest workout that will get an upper body PUMP going!


Complete 4 rounds of each superset. Do not rest between movements. Rest 45 seconds between rounds and as needed between supersets.

Remember, you can find the perfect challenge for your fitness level since our Synergee Weight Vest comes in 5 different weights – 4 lb, 6 lb, 12 lb, 14 lb, and 20 lb!


10 Reps Row Push up

10 Reps Plank Extension


10 Superman Waves

10 Inchworm to Mountain Climber


10 Push Up with Shoulder Taps

10 Bench Dips


10 Y’s

10 T’s

10 W’s

10 L’s


Note: All of these movements - except for those in Superset #4 - are to be performed wearing the Synergee Weight Vest. The descriptions below explain how to perform one rep of each exercise.

Row push up

Perform a push up. At the top, perform an unweighted row with your right arm, then your left by lifting your hand to shoulder-height and allowing your elbow to bend and travel upwards with the movement.

Plank extension

Set yourself up in the plank position, arms extended. Maintain this plank position and walk your feet back. You will remain on your tiptoes and take small steps back so your shoulders are behind your palms. Maintain a straight line from your shoulders to heels the entire time.

When you have gone back as far as you can, walk your feet back and pull your body forward with your arms to return to the plank position.

Superman Waves

Lay on your stomach and perform a superman. Hold at the top with your arms straight out in front. Alternate swinging one arm outwards to the side and back until it is pointing toward your feet; then bring it back to start. The other arm will remain straight out in front until it is its turn to wave back.

Inchworm to Mountain Climber

Start standing tall. Fold forward to bring your hands to the ground and walk your hands out until you are in the plank position. Holding the plank, bring your right knee to your right elbow. Return to plank. Bring your left knee to left elbow. Return to plank. Walk your hands back towards your feet until you are in the forward bend again.

Push Up with Shoulder Taps

Perform a push-up and hold at the top. Bring your right arm up to touch your left shoulder, then return it to the ground. Bring your left arm to touch your right shoulder, then return to the ground.

Bench Dips

Sit on the edge of your bench & perpendicular to it. Place your palms on the bench on either side of your hips. Extend your legs forward and place your feet or heels on the floor in front of you.

Push into the bench through your palms; extend your arms to lift your body off the bench. Scoot your feet forward until your hips and butt are just in front of the seat and more-or-less in line with your shoulders.

Lower your body, allowing your elbows to bend and lowering your hips until your upper arms are parallel to the floor. Push back up with your arms to return to start.

Y’S, T’s, W’s, L’s

Start lying down on your stomach. Bring your chest up to set yourself into the Cobra Position.

Y: Extend your arms in front of your body to create a Y. Keeping tension in your arms, lower your arms to tap your hands on the floor. Bring them back up until they are in line with your shoulders.

T: Extend your arms out to the sides, perpendicular to your body. Keeping tension in your arms, lower them to the floor to tap them. Bring them back up until they are in line with your shoulders.

W: Extend your arms in front of you again, but bend at your elbow and pull them back towards your sides to create a W shape. Keeping tension in your arms, lower them to the floor to tap them. Bring them back up until they are in line with your shoulders.

L: Return to the T position, but bend your elbows to point your hands forward. This will create an L shape. Drop your elbows to the ground. Keep your hands off the ground and point your fingers forward. Keeping tension in your arms, bring your hands down until they tap the floor. Then return to the raised position, keeping your elbows on the ground.

Go get one!

Doesn't that sound faaaantastic?!? You can be a proud owner of a lovely Synergee Weight Vest by clicking HERE.

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