Upper Body Strength 2

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.

Workout: Perform each exercise for 8-12 repetitions and repeat for 3-4 sets. Rest between each set for 1-2 minutes as needed. 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.

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 repetitions)

woman demonstrating push up

 

woman demonstrating modified push up

 
Pike Push Ups
(8-12 repetitions)

woman demonstrating pike push up

 

woman demonstrating modified pike push up

 
Superman, Elbow Drive
(8-12 repetitions)

woman demonstrating superman elbow drive

 

woman demonstrating modified superman elbow drive

 
Low Plank to High Plank
(8-12 repetitions)

woman demonstrating low to high plank

 

woman demonstrating modified low to high plank

 

Rest for 1-2 minutes as needed before beginning next set.
Repeat entire workout for 3-4 sets. Modify exercises, rests, and sets as needed.

 

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

 

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