Upper Body workouts
Chair DipsThis workout can be done anywhere, all you need is a chair/bench. Sit on the edge of the chair or bench with your hands on either side of the hips, grasping the arms of the chair or the edge of the bench. Scoot your bottom forward off the edge, keeping it close to the chair or bench. With your shoulders back (not rounded forward) lower the buttocks down, and then push back up. 3x20 reps
Hand Slides
Start in full push-up position, with a disc (a piece of paper also works just fine) under each hand.Keeping body still, slide left hand forward a few inches; slide back. Then slide right hand forward a few inches and slide back to complete 1 rep. 3x20 reps
Arm Circles
Remember watching people old enough to be your grandma standing in the pool and circling their arms during water aerobics? It's time to imitate them!! Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.
Burpees
Squat down and place your hands on the ground. Then kick your feet back so you're in pushup position. Do one pushup, then bring your feet back to squat position. Stand up and jump as high as possible. Do as many one minute rounds as possible.
Pushups
Get into plank position, make sure your hands are directly under your shoulders and your back is straight, also make sure your butt isn't sticking up or hanging down. Lower your body until your chest brushes the floor (DON'T REST ON THE FLOOR) immediately push yourself back up.
Pushup Plank:
Start on your forearms in plank position, then move your weight off your left forearm and onto the palm of your hand. Do the same for the right hand, you should now be in pushup position. Then drop back to your left forearm, and then right forearm. You should be back in plan position. This is one rep. Do for 1 minute, increase time for more of a challenge.
Spiderman Pushup:
Start in pushup position, and lower your body down like you would in a normal pushup. As your lowering yourself down,bring your right knee to your right elbow. return to normal pushup position. Do the same with your left leg and left elbow. This is 1 rep; do for one minute or until failure. (Increase or decrease times as needed).
0 comments:
Post a Comment