Getting ready for the prom or just getting in shape for summer this is a great upper body workout.
Warm-up: Make sure to do a quick 5 minute warm up. March in place, run in place, do some jumping jacks or jump rope. Just get the blood pumping before starting your workout.
Tools: exercise band, exercise matt, exercise ball, free weights
STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat before move on to the second circuit.
Lat pulldown -15 reps
Band Upright Row- 15 reps
One Arm Cross Body Curl - 12 reps
Diamond Pushups - 12 reps
STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute and repeat.
One-Arm Incline Triceps Extensions - 12 reps
Dive Bomber Push-up - 12 reps
Shoulder Press - 12 reps
In & Out Bicep Curl - 12 reps
Reverse Fly - 12 reps
Bonus ROUND!
Repeat strength circuit 1 & 2 one more time, this time without their own repeats.
Lat pulldown -15 reps
Band Upright Row- 15 reps
One Arm Cross Body Curl - 12 reps
Diamond Pushups - 12 reps
One-Arm Incline Triceps Extensions - 12 reps
Dive Bomber Push-up - 12 reps
Shoulder Press - 12 reps
In & Out Bicep Curl - 12 reps
Reverse Fly - 12 reps
STRENGTH CIRCUIT 1
Lat pulldown -15 reps
Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.
Band Upright Row - 15 reps
Stand with left foot forward and place a band under left foot. Place handle in each hand and leading with your elbows, pull the band upward until the handles reach your shoulders. Extend your arms back to the starting position to complete one rep. Repeat
One Arm Cross Body Curl - 12 reps
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Diamond Pushups - 12 reps
- Kneel down on an exercise mat.
- Extend your legs out behind you with your toes touching the ground, distributing your weight between your hands and toes.
- Keep your head aligned with your spine and tighten your abdominal, quadriceps, glutes and lower back muscles. This will ensure your back stays straight.
- Exhale as you lower yourself to the mat, making sure to keep your head and body straight. Go as low as you possibly can, but not so low that you can not push yourself back up. Inhale as you push upward until your arms are fully extended.
- Do as many repetitions as you can while keeping proper form.
Tips: If this exercise is too challenging as described, try positioning your hands apart so that your index and thumbs are not touching. If you are having a problem with balance, spread your legs about shoulder width apart for more stability.
STRENGTH CIRCUIT 2
One-Arm Incline Triceps Extensions - 12 reps
- Lie with your left side on the ball, lower leg down on the floor for balance and the right leg extended.
- Hold a light-medium weight in the right hand and extend the arm straight up toward the ceiling.
- Keeping the move slow and controlled, bend the elbow and lower the weight behind the head until the elbow is at 90 degrees.
- Squeeze the triceps to straighten the arm, without locking the elbow.
- Repeat on each side.
Dive Bomber Push-up - 12 repsMove from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence). Note: To modify, do these on your knees.
Shoulder Press - 12 reps
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
In & Out Bicep Curl - 12 reps
Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.
Reverse Fly - 12 reps
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.
Tools:
WEEK 4
