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Upper Body Focus

Today we’re focusing on the Upper Body! We have a 30-minute workout that targets various muscle groups. It’s designed to be efficient and effective with minimal equipment.

 

  • What you need:
    You’ll need water, a towel and a timer.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Arm Circles
Arm Circles
  45 secs
Alternate sides with max reps, focusing on smooth and controlled movements.
Shoulder Rolls
Shoulder Rolls
 45 secs
Alternate each side with max reps, rolling forward and backward with controlled movements.
Push-Up Walkouts
Push-Up Walkouts
 45 secs
Perform max reps, engaging your core and stretching your shoulders.
Wall Angels
Wall Angels
 45 secs
Perform max reps, focusing on controlled scapular movement.
Jumping Jacks
Jumping Jacks
 45 secs
Perform max reps, engaging your core and stretching your shoulders.
20
Mins
Workout

Perform each exercise for 12-15 reps per set then move on to the next exercise immediately. Complete 3 rounds with a 2-minute rest between each round.

    Push Ups
    Push Ups (Knee or Full)
      12 – 15 reps
    Keep your core tight and back straight. Modify by dropping to your knees if needed.
    Shoulder Press
    Dumbbell Shoulder Press
    12 – 15 reps
    Focus on maintaining controlled and deliberate form throughout the movement.

     

    Renegade Row
    Bent-Over Rows
     12 – 15 reps
    Keep back flat, bend elbows.
    Tricep Dips
    Tricep Dips
     12 – 15 reps
    Use a sturdy surface.
    Lateral Raises
    Lateral Raises
     12 – 15 reps
    Light weights or water bottles.
     
    Lateral Raises

    Pair 4 (2nd Exercise):

    Lateral Raises
     12 reps x 3 sets
    Use light weights or water bottles for resistance.
    Rest for 60 seconds between sets.
     
    5
    Mins
    Cool Down

    Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

    Childs Pose Stretch
    Child’s Pose Stretch
     1 min
    Relax and take deep breaths.
    Shoulder Stretch
    Shoulder Stretch
     1 min
    30 seconds each arm.
    Pull arm across chest gently.
    Cat-Cow Stretch
    Cat-Cow Stretch
     1 min
    Alternate movements and flow smoothly between positions.
    Seated Side Stretch
    Seated Side Stretch
     1 min
    30 seconds each side.
    Stretch gently; no forced motion.
    Deep Breathing
    Deep Breathing
     1 min
    Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

    And we are done!