Upper Body Overhaul – The Workout Girl

Upper Body Overhaul

Feeling like you’re struggling to do 10 good push ups? It’s time for an upper body overhaul.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.

Equipment:

-free weights (5 lb)

Circuit 1 – Do 3x Through

A) The “Walk It Out” – Begin by standing on your mat.  Lower into a squat and place your hands on the ground in front of you.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Now do 1 push up.  (Keep your butt down and your back flat!)  ‘Walk’ your hands back towards your feet, and stand up.  Repeat 12x.

B) The “Skinny Dip” – Begin by sitting on the edge of a couch or sturdy chair.   Place your hands on the couch/chair on either side of your body.  Make sure your knees are bent at a 90 degree angle with your feet flat on the floor.  Then, slowly move your butt off of the couch/chair, supporting all your weight with your hands on the couch/chair and your feet on the floor.  Bend your elbows to lower your butt a few inches closer to the ground.  Then, unbend your elbows to lift your butt back up towards the ceiling.  Repeat 12x, lift and lowering your butt in mid-air.

C) The “Walk The Plank” – Begin in a position as if you are going to do a push up.  Bend your elbows to lower onto your forearms.  All of your weight should be supported by your forearms and your toes.  Hold this position for 1 minute.


Circuit 2 – Do 3x Through

D)  The “Out In Front” – Begin by standing on your mat holding 5 lb weights at your sides.  Raise the weights in front of you up to shoulder height.  Then, slowly lower the weights back to your sides.  Repeat 15x.

E) The “Butterfly”  – Begin by standing on your mat holding 5 lb weights at your sides.  Bend forward at your waist so that your body is at a 45 degree angle to the floor.  Extend your arms straight out to either side of your body and lift your arms until they are in line with your shoulders.  With control, lower your arms so they are perpendicular to the ground.  Then, lift your arms again out to either side at shoulder-height.  Repeat 15x.

F) The “Bicep Bonanza” – Begin by standing on your mat holding 5 lb weights with your arms at your sides.  With control, bend your elbows to lift the weights towards your chest.  With control, slowly unbend your elbows to lower the weights.  Repeat 15x.


Circuit 3 – Do 2x Through

G) The “Chicken Wing” – Begin by standing on your mat holding 5 lb weights at your sides.  Bend your elbows out to either side of your body to lift the weights up towards your chest.  With control, slowly lower the weights back down.  Repeat 15x.

H) The “Row Boat” – Begin by standing on your mat holding 5 lb weights at your sides.  Bend forward at your waist so that your body is at a 45 degree angle to the floor.  Bend your elbows and pull them back behind you to bring the weights up to either side of your chest.  With control, slowly lower the weights back down to your sides.  Repeat 15x.

I)  The “Raise The Roof” – Begin by standing on your mat holding 5 lb weights just above your shoulders.  With control, push the weights straight up overhead.  Slowly lower the weights to just above your shoulders.  Repeat 15x.



xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.