Goal: To conduct an upper-body circuit focused on building muscular endurance and strength in the arms, shoulders, chest, and back.
Daily Benefits: This circuit targets key upper body muscles for better functional strength, supporting activities like lifting, pushing, and pulling. It can also help shape and tone these muscle groups for improved body composition.
Dynamic Warmup
- Arm Circles
- Instructions: Perform forward and backward arm circles to warm up your shoulder joints.
- Duration: 1 minute for each direction
- Push-Ups
- Instructions: Start with a few easy push-ups to engage the chest and arm muscles.
- Duration: 1 set of 10 reps
Upper Body Circuit
- Push-Ups
- Instructions: Perform a push-up with your body in a straight line from head to toes.
- Duration: 3 sets of 12-15 reps
- Dumbbell Rows
- Instructions: Bend over at the waist with a [dumbbell](https://amzn.to/4aZSfD0) in each hand, and row the weights to your chest.
- Equipment used: [Dumbbells](https://amzn.to/4aZSfD0)
- Duration: 3 sets of 12 reps on each side
- Tricep Dips
- Instructions: Using a chair or bench, lower your body by bending your arms at the elbows, and then push back up.
- Equipment used: Chair or bench
- Duration: 3 sets of 10-12 reps
- Plank to Pike
- Instructions: Start in a plank position and lift your hips up to form an inverted “V” shape, then lower back to plank.
- Duration: 3 sets of 10 reps
- Bicep Curls
- Instructions: Stand with a [dumbbell](https://amzn.to/4aZSfD0) in each hand, curl the weights while keeping your elbows stationary.
- Equipment used: [Dumbbells](https://amzn.to/4aZSfD0)
- Duration: 3 sets of 12 reps
Stretching Cooldown
- Engage in gentle stretching of the muscles worked to prevent stiffness and promote recovery. Hold each stretch for at least 30 seconds.
Enhance your upper body strength and endurance with this effective circuit. Use a workout planner to keep track of your progress. Supplement your recovery with good nutrition, and consider daily vitamins for men or daily vitamins for women for an added health benefit. Modify the number of sets and reps according to your personal fitness level.
