WORKOUT FOR TUESDAY (upper body)
WARM UP
1. March in place: 60 seconds. Push yourself to walk at a fast pace.
2. Jump rope: 90 seconds. Turn the rope only with your wrists.
3. Jumping jacks: 60 seconds. Keep your knees slightly bent, arms extended and land on the balls of your feet.
4. High knees: 60 seconds. This cardio move keeps your heart rate high, helping you burn even more calories.
5. Mountain climbers: 60 seconds. This exercise works several muscles simultaneously and gives you a great cardio boost.
6. Boxer squat punch: 60 seconds. This is a dynamic variation of the regular squat with an additional arm movement.
7. Arms cross side lunge: 60 seconds. Lunge to the side and, as you stand up, cross your arms in front of your chest.
8. knee push ups: 60 seconds. Save knee push ups for warm up routines and regular push ups for strength training workouts. 9. Big arm circles: 30 seconds + 30 seconds. Do 30 seconds of forward circles plus 30 seconds of backward circles. This exercise warms up the shoulders and helps prevent injury and pain. 10. Wrist circles: 30 seconds. Finish this warm up routine with wrist circles to improve exercise posture and prevent wrist pain.
2. Jump rope: 90 seconds. Turn the rope only with your wrists.
3. Jumping jacks: 60 seconds. Keep your knees slightly bent, arms extended and land on the balls of your feet.
4. High knees: 60 seconds. This cardio move keeps your heart rate high, helping you burn even more calories.
5. Mountain climbers: 60 seconds. This exercise works several muscles simultaneously and gives you a great cardio boost.
6. Boxer squat punch: 60 seconds. This is a dynamic variation of the regular squat with an additional arm movement.
7. Arms cross side lunge: 60 seconds. Lunge to the side and, as you stand up, cross your arms in front of your chest.
8. knee push ups: 60 seconds. Save knee push ups for warm up routines and regular push ups for strength training workouts. 9. Big arm circles: 30 seconds + 30 seconds. Do 30 seconds of forward circles plus 30 seconds of backward circles. This exercise warms up the shoulders and helps prevent injury and pain. 10. Wrist circles: 30 seconds. Finish this warm up routine with wrist circles to improve exercise posture and prevent wrist pain.
WORKOUT
Repeat this circuit 3 times and rat for 60 seconds between sets
- Speed bag punches: 60 seconds. Stand with your knees slightly bent and wise you hands to eye level
- Squat with overhead triceps extension: 45 seconds. Stand with your feet a little wider than shoulder-width apart, hold a dumbbell in each hand and rate your arms up and over tour head.
- Concentration curl: 30 seconds + 30 seconds. Sit on a bench holding a dumbbell in your left hand, and rest your left elbow on the inside of your left thigh. Squeeze the left biceps and bring the dumbbell toward your chest.
- Chest fly shoulder press: 45 seconds. Raise the dumbbells until your upper arms are parallel to the floor and bring your elbows and forearms toward the moline of the body.
- Lying triceps extension: 60 seconds. Lie on your back, extend your arms and position the dumbbells directly above your shoulders. Bend tour elbows and bring the dumbbells down, until they´re close to your ears.
- Split squat curl: 30 seconds + 30 seconds. Start in a split position, with one leg forward and one leg back. Flex your knees, lower hips, squeeze the biceps and curl.
- Shoulder to shoulder press: 60 seconds. Stand uo and hold a dumbbell with both hands in front of your right shoulder. Extend your arms and push the dumbbell up and over your head.
- Tricep dips: 45 seconds. Place your hands behind you onto a bench intend your legs and start bending your elbows. Lower yourself until your arms are at a 90-degree angle and then come back up.
- Dumbbell side swings: 60 seconds. Stand straight and and hold a set of dumbbells in front of your thighs . Pull the left dumbbell toward the chest and raise the right dumbbell out the side.
- Plank straight arm kickback: 45 seconds. Get into a plank position with your wrists under your shoulders and your feet hip-width apart. lift one arm up and back, keeping it straight. lower your arm to the starting position.
Comments
Post a Comment