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 |
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UPPER BODY SET 1
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UPPER BODY SET 2
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COOL-DOWN |
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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. | |