Upper body day is slowly but surely becoming a favorite.
Literally, my arms are transforming before my eyes. I think it’s all those commandos and push-ups. HA.
For today’s workout, I want you to pick up a heavier set of dumbbells today than you normally do, Challenge yourself! At this point, your arms should be so STRONG. I know mine are.
Since there are a lot of exercises today that you’ve seen before, take this as an opportunity to really perfect your form. Make sure you’re extending your arms fully with each rep, your back is flat and your abs are tight, and you keep your neck loooong.
Make sure to snap me (UN: Kennedy_Meek) pics of your beautiful, toned arms!
Let’s get going, babes!
This workout consists of 2 circuits. Set a timer for 10 minutes and perform the first circuit as many times as you can in those 10 minutes. Take a 1-minute break and repeat the process with the second circuit. After you have finished both circuits, take a 2-5 minute break and repeat the entire process over again. The overall workout should take no more than 1 hour to complete.
Overhead Triceps Ext (20 Reps)
- Hold your dumbbells together above your head.
- Squeeze your arms together next to your ears as your bend at your elbows, bringing the dumbbells behind your head.
- Engage your triceps as you bring the dumbbells back above your head
Lateral Raises (20 Reps)
- Hold a dumbbell in each hand with your arms by your side. Stand in an upright position, with your chest up and shoulders back.
- Raise your arms to shoulder height. Your arms should be parallel to the floor.
- Allow your arms to return to starting position slowly, resisting the weight on the way down.
Bent Over Row (20 Reps)
- Hold a dumbbell in each hand while slightly bending your knees and hinging your upper body forward so that your arms naturally hang in front of your legs. Keep your shoulders pulled back and our abdominals engaged.
- Bring the dumbbells towards your torso while keeping your elbows tight against your body.
- Hold the position for 1 second before releasing back to start.
Wide Stance Push Ups (15 Reps)
- Place your hands on the outer edges of your mat, or slightly wider than shoulders width apart, and get into a plank position.
- Keeping your back flat and your abs pulled in, lower yourself down so that your chest hovers over the ground.
- Push through your palms to extend your arms and get back to starting position.
- Move to your knees if this move is too challenging.
Triceps Kick Back (20 Reps)
- Start with your feet shoulders with the part, slightly hinged forward at the hips, dumbbells in each hand, and elbows in line with your torso.
- Keep your upper arms completely still as you use your triceps to extend the dumbbells behind you and away from your body.
- Slowly release the movement as you bring the dumbbells back to start.
W-Shoulder Press (20 Reps)
- Start standing with your feet together. Hold a dumbbell in each hand, bending at the elbows so that your form a “W” position with your arms.
- Press the dumbbells up so that your arms are straight and form a “V” position.
- Keep your shoulder blades squeezed together as you bring your arms back down to a “W” position.
Plank Dumbbell Row (15 Reps Each Side)
- Start in plank position with a dumbbell in each hand.
- Lift your right up, bringing the dumbbell toward your torso, keeping your elbows in; use your feet and opposite arm for balance.
- Lower the dumbbell back to the mat and repeat on the same side until you’ve reached your desired number of repetitions before moving on to the other leg.
Biceps Curl (20 Reps)
- Start standing upright with your dumbbells in each hand, palms facing forward.
- Contract your bicep and bring the dumbbells to your shoulders. Be careful not to arch your back.
- Without letting your arms fall or swing, slowly bring your dumbbells back to your side.