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

45 secs

Alternate sides with max reps, focusing on smooth and controlled movements.

Shoulder Rolls

45 secs

Alternate each side with max reps, rolling forward and backward with controlled movements.

Push-Up Walkouts

45 secs

Perform max reps, engaging your core and stretching your shoulders.

Wall Angels

45 secs

Perform max reps, focusing on controlled scapular movement.

Jumping Jacks

45 secs

Perform max reps, engaging your core and stretching your shoulders.

20 Mins

Workout

Perform 3 Sets of Each Exercise Before Moving on To The Next. Rest For 30 Seconds Between Sets And 1–2 Minutes Between Exercises.

Push Ups

12 – 15 reps x 3 sets

Maintain form; modify to knees if needed.

Renegade Row

12 reps each arm x 3 sets

Use weights or water bottles to increase difficulty.

Shoulder Tap

16 reps each arm x 3 sets

Engage core; minimize hip sway.

Tricep Dips

12 – 15 reps x 3 sets

Use a sturdy surface.

Lateral Raises

12 – 15 reps

Light weights or water bottles.

Bicep Curls

12 – 15 reps

Full range of motion.

Superman Hold

Hold for 30 secs x3 sets

Hold and squeeze back muscles.

Renegade Row

12 reps each arm x 3 sets

Use weights or water bottles to increase difficulty.

Shoulder Tap

16 reps each arm x 3 sets

Engage core; minimize hip sway.

Tricep Dips

12 – 15 reps x 3 sets

Use a sturdy surface.

Lateral Raises

12 – 15 reps

Light weights or water bottles.

Bicep Curls

12 – 15 reps

Full range of motion.

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.