Upper Body Resilience Workout
Goal: To build resilience and strength in the upper body muscles, enhancing overall muscle endurance and facilitating daily tasks like lifting and carrying.
Daily Benefits: Strengthening your upper body not only improves your posture and reduces the risk of injuries but also increases your capacity to perform tasks that require upper body strength without experiencing fatigue.
Cardio Warmup Exercises
- Arm Circles
Instructions: Start with small circles gradually increasing the diameter. Perform circles in both directions to warm up the shoulder joints.
Equipment used: None
Duration: 2 minutes
Muscles worked: Shoulders - Jumping Jacks
Instructions: Perform jumping jacks at a moderate pace to elevate your heart rate and warm up the body.
Equipment used: None
Duration: 3 minutes
Muscles worked: Cardiovascular system, deltoids
Warmup Stretching Exercises
- Instructions: Stretch the arms across the body and hold to loosen the shoulder and upper back muscles.
- Instructions: Perform tricep stretches by lifting one arm overhead, bending the elbow to touch the opposite back shoulder, and using the other hand to gently press the elbow.
Main Exercises:
- Push-Ups
Instructions: Perform a traditional push-up ensuring that your body forms a straight line from your head to your heels. Keep your core engaged and elbows close to your body.
Equipment used: None
Duration: 4 sets of 10 reps
Muscles worked: Chest, triceps, shoulders, core - Plank Ups
Instructions: Start in a plank position on your forearms and push up onto your hands, one arm at a time, then return to the forearm plank.
Equipment used: None
Duration: 3 sets of 8 reps per arm
Muscles worked: Core, shoulders, arms - Dumbbell Shoulder Press
Instructions: Sit or stand with your back straight, hold a dumbbell in each hand at shoulder height, and press upwards until your arms are fully extended above your head.
Equipment used: Dumbbells
Duration: 4 sets of 12 reps
Muscles worked: Shoulders, triceps
Cool-Down:
- Instructions: Reduce your pace gradually with light movements and deep breathing.
Post-Workout Stretching Exercises
- Instructions: Hold each stretch for at least 20 seconds to adequately relax the muscles and aid recovery. Focus on stretches that target the shoulders, back, and arms.
Incorporate this Upper Body Resilience Workout into your weekly routine to enhance upper body strength and endurance, improving your ability to perform daily and recreational activities with ease. Use a workout planner to track your progress and modify the workout as you gain strength for continuous improvement.
