Tag: Upper Body

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10 Minute Circuit

Try this workout at home or in the gym.  It only takes 10 minutes and it’s sure to burn some calories and work your upper body.

5 Dumbbell Shoulder Presses (10-25lbs)

10 Pushups

15 Bicycle Crunches Each Side

Repeat this circuit every minute on the minute for 10 minutes straight.  If you get behind just continue to complete the circuits until you’ve finished all ten.  Good luck!

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A New Format For Your Workouts

Looking for a way to add change to your routine?  Consider implementing this new format into your next workout.  Take anywhere from six to ten exercises of your choice and create a timed circuit.  Spend one minute doing each exercise until you’ve completed the entire circuit.  Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again.  Continue this pattern until you get down to the last exercise.  Complete that exercise alone for one minute and finish with a cool down and stretch!

For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less.  Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both.  This can be completed as an upper, lower, core, or total body workout.  Good luck!

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The 500 Challenge

Consider modeling your next workout with this blueprint.  Decide whether you want to do a total body workout or just one or two muscle groups.  Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick.  If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set.  You may up your weight if it feels too easy, but do not go down in weight if you can help it.  Once you finish your 10 exercises you will have done 500 repetitions.  For added intensity shoot to finish this workout in 30 minutes or less.  Good luck!

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10 Minute Kettlebell Circuit

Grab a 10-25 pound kettlebell depending on your fitness level and try this 10 minute circuit.  Perform each exercise for 60 seconds and try to complete the entire circuit without stopping.  Take a 2-4 minute rest and then repeat the circuit again.  To add intensity perform a series of abs exercises during your rest period.  Not only is this a stellar legs and shoulders workout, but it’s a great way to get some cardio in without having to use those monotonous machines.  Good luck!  
Single Arm Clean & Press (60 sec each arm)
Single Arm Swings (60 sec each arm) 
Sumo Squat with Single Arm High Pulls (60 sec each arm)
Alternating Lunges with One Arm Press (60 sec total)
Single Arm Snatches (60 sec each arm)
Front Raises with Burpee (60 sec total)
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The Power of the Medicine Ball

Consider making a medicine ball your next fitness equipment purchase.  There are a ton of exercises that can be done with a medicine ball, especially now that the weather is nice!  Aside from using it in place of a weight to do exercises like shoulder presses and triceps extensions, medicine balls can be thrown, bounced, and balanced on for high intensity core work.  Try chest passes, overhead throws, and oblique twist and tosses with an 8-15lb ball.  Consider trying a set of pushups with your hands or feet on the ball.  Finally, add a medicine ball to any abs exercise for a higher level of difficulty and increased burn.  
If you’re looking for something new to add difficulty to your workout routine look into purchasing a medicine ball from any sporting goods store.  A new addition to your fitness equipment could be just what you need to regain excitement in your workouts and avoid hitting a plateau.  Search “medicine ball workouts” on YouTube for ideas on where to start!
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Do 50 Pushups

Find the time to do 50 pushups today.  You can break them up into two sets of 25 or five sets of 10.  Try some with wide hands, some with your hands directly underneath your shoulders, and some with your hands close together.  If you’re not strong enough to do pushups on your toes then do them from your knees.  If that’s a struggle, do as many as you can on the floor and then finish up with your hands on the edge of a table, the arm of a couch, or against the wall.  Work on increasing the number of pushups you can do in a row.  You’ll be surprised how quickly you can improve!
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Which Way to the Gun Show? Part 3 (Shoulders)

Now that you’re ready to roll with the big guns it’s time for some shoulders exercises.  Try these five exercises out and see what you think!
#5 Upright Row
This exercise can be done with a barbell, as shown above, or with dumbbells, a resistance band, or the cables.  Try different ways to give your muscles a different type of workout.  Make sure you’re raising the weight all the way up to your chin and that your elbows are staying higher than your hands as you raise them up and out to the sides.
#4 Lateral Raise
This exercise isn’t easy but it’s great for strengthening the shoulders.  Make sure you choose a weight that is appropriate.  You should be able to complete 12-15 repetitions correctly and feel challenged at the end.  This exercise can also be performed with a handle on the cables.  If you decide to try cable lateral raises attach the handle to the low end of the cable and grab it with the hand that is furthest from the machine.  This will allow for a larger range of motion.  Keep the weight light enough so that you can keep your arm straight while you’re extending it.  Complete your sets one arm at a time if you’re using the cable for this one.

#3 Front Raise

This exercise can be done in a variety of ways. Try it with dumbbells or with both hands on a medicine ball, weighted plate, or barbell. No matter what you are using, the key here is to hold your abs in tight and refrain from swinging your body. Stand with your back up against a wall to prevent swinging if necessary. If you choose to try front raises on a cable machine face away from the machine and pull the cable through your legs. This will allow a full range of motion.

#2 External Rotation

Strengthening the muscles in your rotator cuff is an important way to prevent shoulder injuries. The exercise shown above can be completed with a resistance band, light set of dumbbells, or on a cable machine. It can also be completed sitting or standing. The important thing is that you keep good posture and keep your elbow close to your body. After you’ve completed a set of external rotations turn around, leaving the handle in the same hand, and try a set of internal rotations pulling the band or weight across your body instead of away from it. Keep your weight light on this exercise to avoid working the deltoids more than the muscles in your rotator cuff.

#1 T Pushup

T Pushups are not for the faint of heart. This is an advanced exercise for your shoulders chest and core and should be done with a set of light dumbbells to emphasize your shoulders. This exercise can also be done from your knees if you aren’t ready for the real thing. Either way, the key is to keep your core tight and keep your arms straight as you raise your hands (or dumbbells) off the ground. 
 
  

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Which Way to the Gun Show? Part 2 (Biceps)

Time to hit the biceps!  It is important to make sure you are working your muscles evenly.  Even if you don’t enjoy doing what seems like a million curls for your workout, it’s a necessary evil if you’re working on your triceps regularly.  You must work that opposing muscle group (in this case your biceps) to stay on track with total body strength and stamina.  Below are some creative ways to work your biceps…
#5 Standing Cable Curls
Cable curls can be performed sitting or standing.  In this video they are being completed with a straight bar cable attachment.  They may also be completed one arm at a time with a handle.  If you feel like you have one side that is substantially stronger than the other I would suggest curling with one arm at a time. This will prevent you from neglecting your weak side.
#4 Reverse Barbell Curls
The overhand grip used in this exercise is what makes it different from a standard barbell curl which is performed with your palms facing up.  As with every curling exercise, the key here is to keep your back straight and isolate your biceps.  If you feel yourself arching your back or swinging your entire body to get the weight up you need a lighter bar.  To prevent this from happening try standing with your back against a wall.
#3 Concentration Curls
First and foremost, sorry for the annoying music in this video.  It was the best demo I could find.  Concentration curls are one of the most efficient exercises at isolating the biceps.  From this position, it is difficult to get any other muscle group involved in curling the weight up.  Preacher curls are similar but are often performed with a barbell rather than dumbbells.  If you want to try preacher curls at home try kneeling down with a stability ball in front of you.  Rest your elbows on the front of the stability ball and pick up a barbell or set of dumbbells and curl all the way up.  Lower the weight back down and repeat.
#2 Incline Curl
To make this exercise more challenging for your core consider doing it on a stability ball instead of a bench.  If you choose to try it on a stability ball make sure that you are not sitting straight up or lying flat, but somewhere in the middle of the two with your abs engaged.  You’ll know when your positioning is right when your abs start to burn! 🙂
#1 Lying Cable Curl
Sorry again for the music.  The key to this exercise is keeping your elbows in close to your body and keeping your back flat.  If you feel yourself arching your back the weight is too heavy.  The last thing you want is to turn these exercises into “total body” curls.  Isolate your biceps as much as possible to get the most out of these exercises.  This particular exercise can also be performed on a bench rather than the ground.  If your gym has a machine that allows you to do low rows with a cable, try completing a set of lying cable curls there on your biceps day.

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Which Way to the Gun Show?

Welcome to part one of a three part series on the best ways to work your arms and shoulders!  I’m going to start with my top five triceps exercises that can be done at home or in the gym using only your body and a set of dumbbells.
#5 Dumbbell Skull Crushers
If you don’t have a stability ball or a bench these can be done lying on the floor.  Make sure that you’re isolating those triceps by hinging at the elbows and not allowing your upper arm to swing or drop.  Once you’ve got this move down, try turning the dumbbells horizontally and bringing them across your body to your opposite shoulder.  Do one side at a time and be sure to hinge at your elbows.  Now you’re isolating a different part of the triceps and practicing muscle confusion in the process!
#4 Bench Dips
Try this exercise with your feet flat on the ground and your knees at a 90 degree angle before you try it as it’s shown in the video above.  If it seems easy with your feet flat and knees bent, straighten out your legs and keep your feet on the floor.  If it still seems easy, go ahead and elevate your feet to allow for a deeper dip and larger range of motion.
#3 Overhead Triceps Extension
Overhead triceps extensions can be completed sitting or standing.  Try it both ways and see what you think!  Remember to choose a heavier dumbbell than you would usually work with as you are using both hands to lift it.  A weight that makes it tough but not impossible to complete 12-15 repetitions correctly is what you’re looking for on all of these exercises.  To make this more of a core workout try sitting on a stability ball rather than a chair.  Remember to hinge at your elbows and keep those upper arms stationary to isolate the triceps.
#2 Plank Hold with Triceps Kickback
This is a challenging way to work your core and your triceps at the same time.  If this is too advanced for you right now, start from your knees.  If that seems too easy try lifting one knee up and performing the kickbacks with your opposite arm.  Another option is to hold yourself up on your forearms rather than your hands.  This is no beginners exercise, but keep at the modifications until you gain enough core strength to try the advanced version.
#1 Diamond Pushups
By bringing your hands close together during your pushups you are able to work your triceps more than your chest.  Diamond pushups are not easy!  If you don’t have great upper body strength start from your knees and work up to your toes.  You may also do these against the wall or at an angle with your feet on the ground and your hands on something elevated like a picnic table.  Each of these modifications are great ways to start gaining enough strength in your triceps to do a regular diamond pushup.  Try a few of the modifications out to see where your starting point is.