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The 10-Minute Upper Body Workout You Can Do Every Day

PERFORM THIS CIRCUIT 3 TIMES

1. Push and Plank
TONES CHEST, CORE, UPPER BACK, SHOULDERS, AND ARMS
1. Grab a light dumbbell in each hand and assume a modified push-up position with your arms extended, hands directly under your shoulders (the weights should be parallel to your body), your knees bent, and your ankles crossed.
2. Bend your elbows and lower your chest until your upper arms are parallel to the floor.
3. Press back to start, immediately rotating your body to the left and raising the right arm straight up toward the ceiling.
4. Return to start, and continue alternating arms. To make the move harder, perform it from your toes with legs extended.

PERFORM 10 TO 16 REPS EACH ARM


2. Triceps Dip Lift

TONES ARMS, SHOULDERS, CORE, AND BACK
1. Sit on the edge of a sturdy chair or hard sofa. Grasp the seat with your hands positioned wider than shoulder-width apart. Inch your butt off the sofa, keeping your legs bent and your feet flat on the floor, Bend your arms about 45 degrees.
2. Straighten your arms, tighten your abdominals and glutes, and lift your torso upward. Immediately raise your right arm straight up (balancing your weight on your left arm), bring it across your body, and reach over and touch the sofa by your left hand.
3. Return to the starting position, bending elbows again, and repeat to the opposite side. Continue alternating arms.

PERFORM 10 TO 16 REPS

3. Boat Curl and Press
TONES CORE, ARMS, AND SHOULDERS
1. Sit on a bench, holding a light dumbbell in each hand, arms hanging at your sides, palms facing forward. (The floor will do if there’s no bench available; in which case, place the weights at either side of your hips.) Lean back slightly, pulling your knees to chest height with your lower legs parallel to the floor; you’ll be balancing on your tailbone.
2. Curl the weights to your shoulders, then immediately rotate your wrists so your palms face forward and press the weights straight overhead.
3. Return to the starting position.

PERFORM 10 TO 16 REPS

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