When I finished making my way through Fitnessista’s Winter Shape Up it was time to get organized and create a new set of strength training sessions for myself. For this time around I’m doing one day of upper body, one day of lower body, and a few days of cardio (all with a little extra core work thrown in) each week.
I thought it would be fun to share my latest routines so I had my friend Tia, who is a personal trainer, have a look at my notes and approve everything as safe and effective.
So here we have a trainer approved Upper Body Burn!
Warm up with 5-10 minutes of moderate cardio. Beginners do 2 sets of 12, Intermediate do 3 sets.
- Chest Press on the Bench *
- Incline Flies on the Bench
- Hitchhikers *
- Dumbbell Rows on the Bench *
- Lateral Raises *
- Front Raises
- Bicep Curls *
- Hammer Curls
- Tricep Kickbacks *
- One Hand Overhead Tricep Extensions
All exercises are with dumbbells (or bodyweight). Perform on non-consecutive days. Finish with 20-30 minutes moderate cardio and proper stretching.
In a time crunch? Only perform exercises with the * asterix, but try to up your weight and do a fast cardio blast to complete the workout.
Want more sweat? Add 1 minute of fast paced cardio after every second exercise (skipping, burpees, mountain climbers, high knees, etc).
Do you have a favourite upper body exercise? I love bicep curls!
{Y’all know this already, but I’m just a blogger not a fitness professional so please make sure to consult your trainer or your doctor before following any new fitness regime. Safety first!}
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