I wasn’t planning on posting today but I loved this upper body workout that I did yesterday. Lately, my workouts have targeted my lower body (thanks to my physical therapy exercises) so I was jazzed to get back in the gym to focus on my arms, shoulders and back (and core). Plus, I love upper body workouts, probably because I see progress and definition much faster than in my lower body.
The workout is a 20 minute, high-intensity workout. Clearly, I’ve been converted thanks for my experience with JCORE.
Do each exercise in order for 20 seconds. Rest 10 seconds before moving on to the next exercise. Repeat the circuit 5 times for a total of 20 minutes. Believe me, I was beat by the end (and feeling a bit sore today).
Most of the exercises are familiar ones but here’s a break-down of some of the exercises:
Plank with knee-tuck: Start in plank position with your feet hip-width apart and hands directly beneath your shoulders. Bring your left knee in and toward your right elbow. Return to starting position. Now bring your right knee in and toward your left elbow. Repeat for 20 seconds.
Alternating push-up with a medicine ball: Start with your left hand on top of a medicine ball and your right hand on the ground. Do a push-up. Then roll the medicine ball over to your right hand. Now place your right hand on the medicine ball and your left hand on the ground. Do a push-up. Repeat for 20 seconds, alternating the medicine ball from side to side. These are one of my favorite exercises.
Plank row with rotation: Start in a plank position with a dumbbell in each hand. Bring your left hand up towards your back in a row. Then, rotate your body and extend your left arm up. Bring your arm back down and repeat on the right side. Here’s a Nike Training Club video demonstrating this move.
Single leg deadlift with reverse fly: Begin a single-leg deadlift. While you are balancing on one leg and bent over, perform a reverse fly. Use your glutes and hamstrings to straighten up. Repeat. Your next time through the circuit, use your other leg. Here’s a Nike Training Club video demonstrating this move.
Inchworms: Inchworms are great full-body exercises. Try to keep your hips level and stable i.e. not moving around too much from side to side.
What’s your favorite upper body move?
{Please note that I’m not a certified fitness profession and do not have any official training, certifications, or degrees in fitness. Always talk to your doctor or a trained professional before starting a new diet or fitness plan.}
Hi,
I have done a pretty intense upper body work-out two days ago and I still feel the effects. I love bilateral moves since I really want to have stronger arms.
Mariella Lombardi recently posted..No-Nonsense Tips to Remove Toxic Thoughts from Your Mind, Always Feel Positive about Yourself…And Slim Your Waistline
Thanks Mariella. I’m definitely feeling the effects of this workout. Bilateral moves are really great and really force you to pay closer attention to how you are moving and lifting.
This looks like a great workout. Pinning it now! Thanks for the ideas. Always looking for some new-to-me exercise “cheat sheets” like this!
Katie @wishandwhimsy recently posted..Peanut Butter & Banana Spice Protein Shake
Thanks Katie! I was looking for something different – not just my normal upper body exercises. This one was fun because it does also work the core a bit. Hope you get to try it!
Looks like an awesome workout! Totally pinned it!
Madeline @ Food Fitness and Family recently posted..Hope
Thanks Madeline. I always put together a workout and think that it won’t be so bad. This one was hard! Let me know if you try it!
Inchworms are new to me! Thanks for introducing me to them. I am always on the lookout for new workouts, so I love when people share them like this.
See you tomorrow!
misszippy recently posted..Then and now
I learned to do inchworms in physical therapy. Honestly, I looked at my therapist like he was crazy – how was this supposed to help rehab my knee?? But really, it was all about building stability in my core which helps stabilize everything else. Plus, I liked that it was a different way to work my upper body too. Should we do them at Fitbloggin’?
Love this. I’ve never seen inchworms either. They look like a great exercise. I’m pinning this. I’m sure my strength class will thank you when I kick their butt with this workout
Debbie @ Live from La Quinta recently posted..Wednesday Workout Buzzword: Functional Fitness Defined
haha. Apologize to them in advance for me
The inchworms seems easy but if you’re doing them correctly, you will definitely feel it all over!
Today my class did the one legged deadlift w a reverse fly and I showed the cross country team the plank row with rotation and the inchworm. They all hate you
Debbie @ Live from La Quinta recently posted..Wednesday Workout Buzzword: Functional Fitness Defined
ahahahaha! That’s totally just made my day
I love planks and knee tucks! These are great ideas! I have been trying to branch out with my upper body a little more than yoga!
ilene recently posted..The Sisterhood of the Traveling Manpants {It’s My SITS Day!}
Planks with knees tucks are awesome. Don’t you make them do that in your yoga class?
Totally going to try these. Are you going to be a personal trainer? You’d rock as one!
Blond Duck recently posted..Recipe and Review: State Fair
haha. You are very kind. I’ve thought about it but I don’t think that I have the business hustle in me for that. But you never know…
I just joined crossfit and every upper body workout kicks my butt! The other day we did ring pushups! oh boy!
Danielle @ itsaharleyyylife recently posted..Work Vending Machines. {Healthy or Not Healthy}
ohmygosh, ring push-ups? That doesn’t sound like much fun
I thought an inchworm was a bug. Now every time I see one I will be reminded that it is in your torture workout.
I have to say that the plank with knee tuck is one of my favorite exercises ever! I feel and see a difference with my body in a week.
haha. Thank you Kristen. As I was reading your comment on my phone in the elevator, I started laughing out loud and people looked at me funny. Planks with knee tucks totally give you results fast!
ooh- that does seem like an equal parts killer/fabulous workout!
(I also love the quick results in upper body workouts! Such a win!)
Galit Breen recently posted..Back to the Old, Front to the New
Me too. I’m impatient so it’s nice to be able to see results relatively quickly.
Great routine! Thanks for sharing. It is always nice to mix it up with the inspiration of others. Happy SITS Day!
Emily @ The Busy Mom’s Diet recently posted..3 Super Simple Solutions
You’re welcome and thanks for visiting on my SITS Day! I’d love to hear if you end up trying this workout.
This looks like a very good upper body workout. I agree with liking upper body workouts better than lower body, I too see the results a lot faster. Thank you for also posting explanations about each move!
Monique recently posted..Smile
You’re welcome Monique! Yes, those darn lower body workouts – I wish that it was as easy to show progress! I’m glad that you likes this workout.