Upper Body Strength

Workout Plan of the Week: April 20-26

MONDAY
Rec Sports Zoom Virtual Class | Rise & Grind from 9:00am-9:45am |
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx

TUESDAY
Workout of the Week | Upper Body Strength | Check out the plan and demo videos below!

WEDNESDAY
Rec Sports Zoom Virtual Class | Vinyasa Flow Yoga from 11:30am-12:30pm |
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx

THURSDAY
Rec Sports Zoom Virtual Class | Dance Choreo from 8:00pm-9:00pm |
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx

FRIDAY
Rec Sports YouTube Guided Workout | Cardio Tabata Workout | Subscribe to @UNTRecSports on YouTube and follow along with the video: https://youtu.be/9uuxAEvahJQ

SATURDAY
Workout of the Week | Upper Body Strength | Check out the plan and demo videos below!

SUNDAY
Rec Sports Zoom Virtual Class | Dance Fitness from 10:30am-11:30am |
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx

 

Workout of the Week: Upper Body Strength

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights made up of household items. For example, if you don’t have dumbbells, try using a milk jug, filled backpack/bag/bucket/cooler, filled water bottles, food cans/jars, or books...be creative!

Workout: Perform each exercise for 8-12 repetitions and repeat for 3-4 sets. Rest between each set for 30-45 seconds as needed.                                                                                                                                                                                  

WARM UP

Torso Rotations

female demonstrating torso rotations

Pelvic Stretch

female demonstrating pelvic stretch

Arm Circles

female demonstrating arm circles

Heel Reach to Overhead

female demonstrating heel reach to overhead

 

                                                                                                                                                                                                                                                                                                                                                                                                                        

WORKOUT EXERCISE

DEMO

DEMO MODIFIED

Push-Ups
(8-12 reps)

man demonstrating push up

man demonstrating modified push up

Bent Over Row
(8-12 reps)

man demonstrating bent over row

man demonstrating modified bent over row

Lateral Raises
(8-12 reps)

man demonstrating lateral raises

man demonstrating modified lateral raise

Bicep Curls
(8-12 reps)

man demonstrating bicep curl

man demonstrating modified bicep curl

REST 30-45 SECONDS AS NEEDED; REPEAT ENTIRE WORKOUT 3-4 TIMES

 

 

COOL DOWN

Heel to Glute

female demonstrating heel to glute

Knee to Chest

female demonstrating knee to chest

Link & Lift Hands Behind Back

female demonstrating linked hands lifted behind back

Arm Behind Head Stretch

female demonstrating arm behind head stretch