Upper Body Strength 4

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 increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.

Workout: Perform each exercise for 10 reps followed by 15-30 seconds of rest. Repeat the workout for 3 sets. It is encouraged that you modify each exercise to a version that is best for you.

WARM UP
Shoulder Rolls female demonstrating shoulder rolls
Inchworm female demonstrating inchworm
Squat, Knee to Elbow female demonstrating squat with knee to opposite elbow

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

Single Arm Arnold Press (10 reps)
Modification: Overhead Press (10 reps)

Rest 15-30 seconds

 man demonstrating single arm arnold press man demonstrating overhead press modification

Dips (10 reps)
Modification: Assisted Dips (10 reps)

Rest 15-30 seconds

 man demonstrating dips man demonstrating assisted dips modification

Incline Push-Ups (10 reps)
Modification: Kneeling Incline Push-Ups (10 reps)

Rest 15-30 seconds

 man demonstrating incline push ups man demonstrating kneeling incline push ups modification

Push-Ups (10 reps)
Modification: Kneeling Push-Ups (10 reps)

Rest 15-30 seconds

 man demonstrating push ups man demonstrating kneeling push ups modification

Repeat entire workout for 3 sets. Modify exercises, rests, and sets as needed.

 

COOL DOWN
Upper Back Stretch female demonstrating upper back stretch
Abdominal Stretch female demonstrating abdominal stretch
Oblique Stretch female demonstrating oblique stretch

 

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