### Upper Body Endurance Builder
Goal: To enhance endurance and strength in the upper body muscles, including the shoulders, chest, back, and arms, through a series of sustained exercises.
Daily Benefits: Building upper body endurance can improve your ability to perform daily tasks such as carrying groceries, lifting objects, and holding positions for longer periods without fatigue. It also contributes to better posture and reduces the risk of upper body injuries.
Cardio Warmup Exercises
- Arm Circles
Instructions: Extend your arms to the sides at shoulder height and rotate them in small circles, gradually increasing the size of the circles. Alternate between forward and backward rotations.
Equipment used: None
Duration: 2 minutes
Muscles worked: Shoulders, arms
Main Exercises:
- Push-ups
Instructions: Place your hands on the ground slightly wider than shoulder-width apart. Lower yourself until your elbows are at a 90-degree angle, then push back up to the starting position.
Equipment used: None
Duration: 4 sets of 8-12 reps
Muscles worked: Chest, shoulders, triceps
Click here to get an instructional video for this exercise - Dumbbell Rows
Instructions: Bend forward at the waist, keeping your back straight. Hold a dumbbell in each hand, arms extended towards the ground. Pull the dumbbells towards your waist, squeezing your shoulder blades together.
Equipment used: Dumbbells
Duration: 4 sets of 10-12 reps per arm
Muscles worked: Back, biceps
Click here to get an instructional video for this exercise - Plank to Push-up
Instructions: Start in a plank position on your forearms. Push up off your right forearm and place your right hand on the ground, followed by your left, moving into a push-up position. Reverse the movement back into a plank.
Equipment used: None
Duration: 4 sets of 6-8 reps
Muscles worked: Core, shoulders, triceps
Click here to get an instructional video for this exercise - Tricep Dips
Instructions: Sit on the edge of a chair or bench with your hands next to your thighs. Move your buttocks off the seat, with your legs extended, and lower your body by bending your elbows before pushing back up.
Equipment used: Chair or bench
Duration: 4 sets of 10-12 reps
Muscles worked: Triceps
Click here to get an instructional video for this exercise
Cool-Down:
- Arm Stretches
Instructions: Reach one arm across your body, using the other arm to press it gently towards your chest. Switch arms.
Duration: 30 seconds per arm - Tricep Stretch
Instructions: Reach one hand down the center of your back, elbow pointing upwards, use your other hand to gently press on the elbow. Switch arms.
Duration: 30 seconds per arm
This Upper Body Endurance Builder workout is designed to increase your stamina and strength, using a combination of bodyweight exercises and weighted movements. Repeat this routine bi-weekly for best results, and ensure you’re eating a balanced diet to support muscle recovery and growth.
