Upper Body Day

Workout of the Week
Upper Body Day

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Complete the given number of repetitions of each exercise in Upper Body Set 1, and then repeat the set 2-3 times. Next, complete the given number repetitions of each exercise in Upper Body Set 2 and repeat the set 2-3 times. Take 30-60 seconds rest between each full set repetition.

To increase intensity and resistance feel free to add weight. To decrease intensity and resistance feel free to remove weight.

Equipment needed: A set (or multiple sets) of dumbbells or objects of varying weight.

WARM-UP

woman demonstrating superman's

woman demonstrating arm circles

woman demonstrating vertical arm swings
UPPER BODY SET 1
EXERCISES AND MODIFICATIONS
woman demonstrating close grip row 12 to 15 times woman demonstrating modified close grip row 12 to 15 times
woman demonstrating cross body bicep curls 10 to 12 times each side woman demonstrating modified cross body bicep curls 10 to 12 times each side
woman demonstrating shoulder press + chest 10 to 12 times woman demonstrating modified shoulder press + chest 10 to 12 times
UPPER BODY SET 2
EXERCISES AND MODIFICATIONS
woman demonstrating lateral arm raise + isometric hold 8 to 10 times each side woman demonstrating modified lateral arm raise + isometric hold 8 to 10 times each side
woman demonstrating triceps kickbacks 10 to 12 times woman demonstrating modified triceps kickbacks 10 to 12 times
woman demonstrating upright row 10 to 12 times woman demonstrating modified upright row 10 to 12 times
COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating shoulder stretch woman demonstrating triceps stretch
woman demonstrating back stretch

 

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