Tone Your Arms, Shoulders + Back with This Workout
I've always been a little stronger in my lower body than my upper body, so working out my arms isn't usually my favorite. Thankfully I created this upper body workout that kicks my ass, keeps me from getting bored and works on posture! Try it out:
Do a 15 minute warm up: 5 minutes of dynamic stretching + 10 minutes of walking/jogging.
Perform each exercise for the number of reps determined and then repeat the entire circuit two more times.
Renegade row: (x8-10 reps) Start in a pushup position with a dumbbell in each hand (I used 10 lb dumbbells). Do one pushup and then a row on each side.
Plank to side plank: (x12 reps) Start in plank position on your hands. Turn to a side plank on your right side, return to the middle, and then to a side plank on your left side. Return to the middle. Each time you come to the middle counts as one rep.
Birddog tricep kickback: (x20 each side) Start on all 4's and straighten your right leg so that it's parallel to the ground. Hold a dumbbell (I used a 10lb dumbbell) in your left hand and do a tricep kickback, then return the dumbbell to the ground. Repeat 20 times on one side and 20 on the other.
Reverse snow angel: (x10) Lay on the ground face down with your entire body relaxed, arms outstretched overhead. Squeezing your glutes, hamstring and back, raise your ams and legs. Bring your arms down to your sides as if you're making a snow angel and then return them back overhead. Relax your entire body again. AMAZING for posture and shoulder mobility!
Single leg row: (x12 each side) With dumbbells in each hand, stand on your left leg, hinge at the hips and straighten your right leg behind you. Your torso and back leg should be parallel to the ground. Do 12 rows, keeping your elbows close to your rib cage and return to standing position. Repeat on the other side.
Static lunge with curl to press: (x12 each side) Stand in lunge position (right foot forward) with dumbbells in each hand (I used 10 lb dumbbells) and perform a curl to overhead press 12 times, switch your stance (left foot forward) and repeat 12 reps in that stance.
Supine pullover: (x20) Lay on your back with your legs raised and knees bent to 90 degrees. With your arms straight, hold a dumbbell directly over your chest. Keep your arms straight and reach the dumbbell towards the wall behind you and then return it back to starting position. Make sure your lower back stays close to the ground and your core stays tight the whole time.