Happy Work it Wednesday! How is your week going after the long weekend? I can’t lie, I have been on the struggle bus over here. After a long weekend, I could have used an extra day (or 5…or 10) before heading back into work. But it’s nothing a good workout can’t fix. Speaking of workouts – I have a new upper body workout to share with you and I think you’re going to love it.
Just because summer is coming to an end, doesn’t mean we should let all of our fitness goals go by the wayside. Fall is actually my favorite time of year to establish healthy habits, because with the change of seasons I find myself craving a new routine and am more likely to stick to it.
Plus, I don’t know about you but I’m totally ok with having toned arms all year round. Just saying.
The workout below is quick and dirty, and is sure to leave your arms burning (in a good way) in no time.
Equipment Needed:
- Dumbbells (between 10-15 lbs)
- Timer
- Optional: Stability Ball for performing chest flies
This workout has two main circuits. The first is a 5 minute AMRAP. Complete 10 reps of the first two exercises back to back for as many rounds as possible before the 5 minutes is up. Next, move onto circuit two completing three rounds of the circuit as written. A few form queues:
- Up/Down Planks: Begin in a high plank position with your abs engaged. Lower down onto one forearm at a time until you in a low plank. Return to the high plank position by straightening one arm at a time. That’s 1 rep.
- Tricep Push-Ups: Keep your elbows tucked close to your body as you lower into a push-up. For a greater challenge, extend one leg at a time into a glute kickback as you lower down.
- Bent Over Rows: Stand with feet shoulder distance apart, with a dumbbell in each hand. Slowly bend at the hips until you reach a comfortable position with your back flat and your neck neutral. Perform a row by pulling elbows backwards. Extend arms back to the starting position.
- Chest Fly: Begin by laying either on a bench, on the floor, or with your upper body resting on a stability ball. Extend your arms directly above you at chest level, lower both arms into a chest fly until the dumbbells reach chest level. Return to starting position.
- Push Press: Begin standing with dumbbells in hand at shoulder level, palms facing one another and feet shoulder distance apart. Bend your hips and knees slightly (only a few inches – don’t go down into a full squat) then quickly return back to a standing position using the momentum from your lower body to press the dumbbells over head.
- Turkish Crunch: Lie on your back, with a dumbbell extended into the air with one hand. Keep your other arm laying flat on the ground at a 45 degree angle. Bend your knee of the same arm holding the dumbbell so your foot is flat on the ground, and extend your opposite leg out to a 45 degree angle. Slowly crunch up by squeezing your abs coming onto your elbow. Sit all the way up, then slowly lower back down to the ground. The photo below demonstrates with a kettlebell, but you can perform the same exercise with a dumbbell.
- What are some of your favorite upper body strength moves?
- Are you hoping to mix up your fitness routine this fall?