The upper body workout

Sara Nankivell Senior Programme Manager More by this author
Build strength in your shoulders, back and chest with this upper body circuit workout. Use your own body weight and free weights to build stronger muscles and sculpt your upper body.

How to perform the exercises

Steps

Warm-up

  • Squat (30 seconds)
  • Reverse lunge reach back (30 seconds)
  • Wide hands pushup (30 seconds)
  • Mountain climbers (30 seconds)
  • Walking high knees (30 seconds)
  • Repeat the full list once

Main workout (circuit)

  • Dumbell press x 12
  • Push up x 12
  • Chin up x 12
  • Dips x 12
  • Repeat 4 times, resting for 30 seconds after each circuit


Cooldown

  • Jog (5 mins)
  • Thoracic Rotation (30 secs)
  • Cat camel (30 secs)
  • Hamstring stretch (30 secs each side)
  • Lying glute stretch (30 secs each side)
  • Side Hip and Quad Stretch (30 secs each side)
  • Straight-leg Calf Stretch (30 secs each side)
  • Standing IT Band Stretch (30 secs)

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