Here is the workout:
Goal: Build strength and tone the muscles of the upper body
Daily Benefits: This workout is designed to target the major muscles in your upper body, including the chest, back, shoulders, and arms. By incorporating this upper body strength and toning workout into your routine, you’ll develop stronger and more defined upper body muscles, improve posture, increase upper body strength, and enhance overall upper body aesthetics.
Cardio Warmup exercises:
Exercise 1: Jumping Jacks
Instructions: Stand tall with your feet together and arms by your sides. Jump your feet out wide while simultaneously raising your arms above your head. Jump back to the starting position. Continue performing jumping jacks for the specified duration.
Equipment used: None
Duration: 2 minutes
Muscles worked: Cardiovascular system, full body
Exercise 2: Arm Circles
Instructions: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. After 30 seconds, reverse the direction of the circles. Modify by performing the exercise with smaller arm circles or by holding light weights in your hands.
Equipment used: None or light weights (optional)
Duration: 1 minute
Muscles worked: Shoulders, arms
Stretching exercises:
Stretch 1: Chest Stretch
Instructions: Stand tall with your feet hip-width apart and interlace your fingers behind your back. Gently lift your arms to allow for a stretch across your chest. Hold for 30 seconds.
Stretch 2: Upper Back Stretch
Instructions: Stand tall with your feet hip-width apart and extend your arms forward, overlapping your hands with palms facing outwards. Round your upper back, tuck your chin towards your chest, and push your arms forward, feeling a stretch between your shoulder blades. Hold for 30 seconds.
Main Exercises:
Exercise 1: Push-Ups
Instructions: Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Bend your elbows to lower your body towards the ground, keeping your core engaged and your back flat. Push back up to the starting position. Modify by performing push-ups on your knees or against a wall or counter for an easier variation.
Equipment used: None
Sets and Reps: 3 sets of 12 reps
Muscles worked: Chest, shoulders, triceps
Exercise 2: Bent-Over Rows
Instructions: Stand with your feet hip-width apart and hold a dumbbell in each hand with palms facing your body. Hinge forward at the hips, keeping your back straight and core engaged. Pull the dumbbells towards your waist, squeezing your shoulder blades together. Lower the dumbbells back down with control. If you don’t have dumbbells, use exercise bands and anchor them around a sturdy object.
Equipment used: Dumbbells or exercise bands
Sets and Reps: 3 sets of 10 reps
Muscles worked: Back, shoulders, biceps
Exercise 3: Overhead Press
Instructions: Stand tall with your feet hip-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back down with control. Modify by performing the exercise with lighter weights or using exercise bands.
Equipment used: Dumbbells or exercise bands
Sets and Reps: 3 sets of 12 reps
Muscles worked: Shoulders, triceps
Cool-Down:
Exercise 1: Doorway Chest Stretch
Instructions: Stand facing a doorway and place one forearm against the doorframe with your elbow bent at 90 degrees. Gently rotate your body away from the arm until you feel a stretch in your chest. Hold for 30 seconds on each side.
Exercise 2: Triceps Stretch
Instructions: Extend one arm overhead, bending your elbow and reaching your hand toward the opposite shoulder blade. Use your other hand to gently pull the elbow towards your head until you feel a stretch in your triceps. Hold for 30 seconds on each side.
Incorporate this workout into your fitness routine to build strength and achieve a toned upper body. Focus on maintaining proper form, using appropriate weights or resistance, and breathing during each exercise to maximize the benefits. Don’t forget to consider using a workout planner to track your progress and set goals for your workouts. Also, ensure you’re supporting your overall wellness with the right nutrition by considering daily vitamins for men or daily vitamins for women according to your needs. Modify the exercises as needed, choose an appropriate level of intensity, and gradually increase the weight/resistance as you become stronger.
