Lockton Logo

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. You will also need a chair/ bench and dumbells/ waterbottles for the main workout.
  •   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

3 Rounds – Perform each exercise for the allocated number of reps. Repeat the circuit 3 times.

Standard Push-Ups
Standard Push-Ups
  10 – 12 reps – 3 sets
Modify to knees if needed.
Tricep Dips
Tricep Dips (Chair/Bench)
 12 – 15 reps – 3 sets
Dips: Lower slowly for control
Rows: Flat back, squeeze shoulder blades
Lateral Raises
Lateral Raises
 12 – 15 reps – 3 sets
Raises: Light weight, slow control
Curls: Elbows close, full range of motion
Dumbbell Bent-Over Rows
Plank Shoulder Taps
  12 – 15 reps – 3 sets
Keep core engaged

 

 

 

Bicep Curls (Dumbbell or Band)
Bear Crawl
 5 steps forward & 5 back – 3 sets
Keep core tight and knees low
Renegade Row
Dumbbell Shoulder Press
  10 – 12 reps – 3 sets
Engage core, stay upright

 

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!