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

 

 

PERFORM EXERCISES IN PAIRS (SUPERSETS). COMPLETETHE ASSIGNED REPS FOR 2 EXERCISES BACK-TO-BACK AND THEN REST FOR 60 SECONDS. REPEAT EACH SUPERSET 3 TIMES BEFORE MOVING ON TO THE NEXT PAIR OF EXERCISES.

Superset Pairings:
1.      Push-Ups + Shoulder Press
2.      Renegade Rows + Tricep Dips
3.      Plank Shoulder Taps + Bicep Curls
4.      Chest Fly (Floor) + Renegade Rows

Standard Push-Ups
Push-Ups
  12 reps – 3 sets
Keep core tight and back straight. Modify to knees if needed
Bicep Curls (Dumbbell or Band)
Shoulder Press
 12 reps – 3 sets
Maintain controlled form
Lateral Raises
Renegade Rows
 12 reps – 3 sets
Pull elbow close to body
Tricep Dips
Tricep Dips (Chair/Bench)
 12 reps – 3 sets
Use sturdy surface
Dumbbell Bent-Over Rows
Plank Shoulder Taps
  12 reps – 3 sets
Stay stable; avoid rocking

 

 

 

Tricep Dips
Bicep Curls
 12 reps – 3 sets
Slow, controlled curls. Use water bottles or cans in place of DB if needed
Renegade Row
Chest Fly (Floor)
  12 reps – 3 sets
Use dumbbells or bottles

 

Lateral Raises
Lateral Raises
 12 reps – 3 sets
Light weights or water bottles
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!