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Marlene Frau » Trainingstagebuch

00:12:00 Std.

Upper Body bodyweight



Workout Structure
9 Different Exercises
50 Seconds Each
10 Seconds Rest between intervals

Printable Workout

Upward Facing Plank + Lifts + Dip - Facing the ceiling, push up into a plank with your weight in your hands and feet. Lift one leg at a time, then do a tricep dip; bending at the elbows to lower the body towards the ground, all while keeping the arms pinned in close to your sides.

Rolling Side Planks - Start in a high plank with weight in hands and feet (or hands and knees to make it easier) and roll to open up your body, lifting and extending your arm so that it's straight up, perpendicular to the ground. Go back to the starting position and repeat on the opposite side of the body.

Reclined Rhomboid Squeezes - Sit in a reclined position (as far back as you need to to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backwards, focusing on squeezing those shoulder blades towards one another.

Walkdown Plank + Slaps - Walk your hands out one "step" at a time until you are in a full high plank position, lift one hand off of the ground at a time to slap the opposite shoulder. Walk yourself back up to the starting position and repeat.

Side Push Ups - Lie on your side with the hand furthest from the ground pressed flat against the floor at about shoulder height. Press upwards through that hand to lift your upper body off of the ground as far as you can control. Repeat on each side of the body.

Arm Circles - Extend your arms straight out from your shoulder joint, and "draw" circles with your fingertips. Do a full 50 second interval drawing circles forward, and then another doing the same thing backwards.

Basic Push Ups - From your hands and knees or toes, drop your body down towards the ground, keeping your back flat the entire time. A push up is a true total body exercise but is especially great for the upper body.

Tricep Dips - Facing the ceiling, hands and feet flat on the ground (as if you were about to do a crab walk), extend one leg straight up into the air and dip by bending at the elbows. Alternate which leg is extended with each dip.

Pike Push Ups - Go into a downward dog with your head between your shoulders, and dip downwards towards the floor. By the time you reach this exercise, your range of motion may be small.



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