Upper Body Burner
Hey hey! Happy Wednesday! Howโs the week going? Iโm lovingโ all of your Summer Shape Up check-ins and comments! Letโs keep the enthusiasm going.
Upper Body Workout
Today, I have a new upper body burner for you. This one includes some of my very favorite exercises for building lean, beautiful, and strong upper body muscles. You can add this in your Summer Shape Up calendar (itโs workout #5) or just try it out on the days you want to sculpt those guns.
Some form cues and tips:
Warm up, 5-7 minutes, moderate cardio
Complete the following moves in a circuit, moving quickly from one exercise to the next.
Upright row x 10: Holding a dumbbell in each hand, perform an upright row, making sure your shoulders are the FIRST things to come up and the weights stop at mid-chest.
TRX wide row x 15: Step away from the base point and lean back so your body makes a straight line. Keeping your shoulders down and core tight, bend your arms to create a 90 degree angle. Donโt let your elbows go behind your shoulders. Inhale to straighten your arms, and repeat.
Medicine ball slams x 20: Make sure that you land LOW with this exercise. The goal is to create as much height dynamic as you can, and exhale on the slam, tightening your core. For even more excitement, rise up on your toes as you bring the ball overhead.
Biceps curl x 10: Holding dumbbells, squeeze your biceps and exhale as you curl.
TRX triceps extension x 10: Facing the base point, step in a bit (the more you step in, the more challenging this will be) and straighten your arms. Think about bringing your entire body into a plank position, so youโre in one straight line. Flex your feet so your toes point up and heels are grounded. Now, bend your elbows to bring them in towards your torso. Extend your arms (squeezing your triceps) as you push your body into a full upright position. Carefully lower back down to repeat.
Push-up and shoulder tap x 15: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up. Tap each shoulder with your opposite hand, and try to keep the rest of your body (especially your hips) as still as possible. Repeat.
Plank reach through x 10 each: Start in a side plank with your hips stacked, then twist towards the ground and reach your upper arm under your body and behind your lower arm. Return to start and repeat.
Complete 2-3 rounds
Be sure to fill out your mat, stretch, and get in a lot of h2o. <3
And now, itโs giveaway time!! I wanted to surprise a lucky reader with some Naturally More nut butters since theyโre our incredible SSU sponsors. In addition to a box full of treats and goodies, Iโll also send along a new Fitbit Alta, which is one of my very favorite fitness trackers. Itโs sleek, stylish, and is a great way to keep track of your progress as you tackle those fitness goals.
Enter via the handy widget below:
Iโll announce the winner in Friday Faves!
Ready, set, go!
xoxo
Gina
What an awesome give away! I am planning to do Workout 5 at lunch and a Turbokick class tonight.
I follow on IG! (and FB)
I just got back from tabata class!
I’m so excited to do this workout this morning. I love TRX and it’s been too long since I played with my medicine ball! ๐
Thanks for sharing this workout! Can’t wait to try it! Love the sweepstakes!
http://www.themilestraveled.com
I would love a Fit Bit! thanks for sharing ๐
I did a run/walk this morning and some yoga.
I follow on Instagram!
Working through the Black Fire program on daily burn, today was a foam roll video, which was nice! I’ll take a 1-2 mile walk after dinner tonight too.
Excited to try this workout tonight.
That blush colour of the fitbit alba has me swooning!
Awesome giveaway! No gym for me today unfortunately but I will be taking a nice long walk on my lunch break!
Today is a rest day, but I walked the 2.2 miles to work this morning!
i would love to win this!
I’m super interested in trying these nut butters! Also I’ve needed a new fitbit since I left my old one in a hotel room, womp womp
What a great giveaway! Today I’m going on a walk with a girlfriend to catch up ๐
I follow you on Instagram!
Just signed up for your newsletter. I will give this workout a shot tomorrow morning.
Thanks for the opportunity to win this! My daughter has this one and loves it!
My workouts consist of walking and playing with my kids today. We’re camping!
I follow on Instagram too!
Love these workouts! Easy to comprehend and so fun!
I follow on IG! @stephbergie
I think this might be the best giveaway yet lol and that’s saying something you always have such yummy/cool things to giveaway!! <3
Ooh..the Fitbit has been on my radar for awhile! Awesome giveaway!
Great workout! Thanks for sharing.
I’ll be on the exercise bike today.
Today is kind of a rest day for me. I walked the dog 2 miles this morning.
Love the Fitbit and am a nut butter fanatic! Great giveaway.
I can’t wait to go for another walk with the baby. Such a nice day! And I might try and squeeze in workout #4
Loving SSU so far! I will try this arm workout tonight!
Though I do strength workouts at home 1-2 days per week, this morning Daddy watched our kiddo so I could take a Flywheel class. Such a sweaty, fun 45 minutes!
What an awesome giveaway!!
I did one of Peanut Butter Runner’s squat workouts this morning. Felt good!
I’ve been looking at FitBits for a while! The Alta looks great.
I’ve been wanting a Fitbit Alta! I start week 3 of shift shop today! Woo!
Today I did a circuit of back, chest and abs with cardio bursts on the stepmill in between rounds ๐
I follow you on IG! I’d love to try that nut butter!
Strapped for time today so I am going to walk to the further subway stop!
Awesome giveaway ๐ I’m loving the Shape Up workouts!
I also follow you on insta! ๐
I went for a run this morning!
Three mile run today!
Such a Sweet givaway! Thank you!! I did 9 miles this morning and am headed to body pump now!
I did an early morning TRX class at a local gym while on a business trip this morning!
I follow on IG!
I’m in week 10 of PBB for my workout today. Love this plan!
I follow on Insta!
I haven’t decided if I want to go on a run tonight or do an online barre3 class. Choices, choices….
I follow on Instagram!
Workout 1!