Come with me to experience this upper body and core piece!
When it comes to a strong upper body, I always think about bringing balance to the muscles that surround and support the rotator cuff and support our posture and alignment.
With that in mind, today's upper body exercise targets the biceps and triceps since they work our shoulders (and elbows) in opposite ways. The biceps allow us to flex our arms and the triceps allow us to extend our arms.
When we train opposing muscles in balance (either within the same workout, or in a well-thought-out exercise plan), we bring more balance and stability to our joints and movement patterns, and we can have more ease The ground becomes stronger.
You'll also find strengthening moves for your chest and back in this movement, as well as some opportunities to work your core (front and back). If time permits, feel free to do additional rounds on either circuit and try different rep ranges.
Follow a balanced training plan This is one of the smartest things you can do to prevent injury and strengthen your body safely and effectively! Come and train with me rock your life I've arranged challenges and exercise classes here to support a strong, sculpted body so you can get the best results!
Now grab some heavy objects and let's go!
this Sculpting Body Challenge is a training program that builds balanced strength and sculpts your entire body in targeted exercise sessions! As a bonus, I create customized workout plans for you, whether you're of cycling age or perimenopausal or postmenopausal (because our bodies respond better to different training paces with different hormone levels).
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A smashing upper body with an extra core
Click to expand and see all exercise descriptions
warm up:
- arm circle
- Back starter 2 ways
- fold forward
Circuit 1 (3x):
Prone towel pull-down (AMRAP)*
- Start by lying on your mat.
- Stretch your arms by your ears and use the belt/towel to hold the arms taut between them. Bracing your core, lift your arms up and off the mat.
- Gently press your pelvis and toes into the mat as you pull the towel toward your chest, draw your elbows back toward your ribcage, and focus on squeezing between your shoulder blades.
- Re-extend your arms and repeat the sequence as many times as possible.
Biceps Curls(8-12)
- Stand and hold the weight with your palms facing forward, core braced, shoulders back and down (as if you were leaning against a wall), bend your elbows and curl the weight to shoulder height.
- With control, lower the weight to the starting position. Note that your elbows remain within your chest during the curl.
- Repeat for your maximum number of reps.
Side crunches (10 reps per side)
- Start on the mat with your left elbow directly under your left shoulder, left leg bent, hips stacked, and core braced.
- Reach your right arm to your ear, push your left arm and leg apart, and lift your butt off the mat, feeling the left oblique engage.
- Lower your hips back to the mat in a controlled manner, being careful not to slump your left shoulder and keep your shoulders and hips stacked.
- Press your hips back and pull your right knee and right elbow together, feeling your right obliques engage.
- Extend your right leg and repeat this sequence for the specified number of times and switch sides.
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Circuit 2 (2x):
2. Push up to the ground (AMRAP)
- Start in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
- To perform a close-grip push-up: Bend your arms and keep your elbows close to your chest to activate your triceps, then lower yourself to the mat to perform a push-up while keeping your shoulders away from your ears.
- Notice that your hips and torso move in one line.
- Keeping your core braced and your back flat, push yourself back to the starting position.
- Extend one hand so that your arms are in a standard push-up position (slightly wider than shoulder-to-shoulder distance), then perform a standard push-up with your elbows outward at about 45 degrees and lowering your body in a straight line.
- Continue alternating close-grip push-ups with standard push-ups to reach your maximum number of reps.
- MOD: Perform this movement with your knees on a mat and/or in a higher position, and your hands on a higher surface (such as a couch/ottoman/bench).
3-point tricep kickback (8-12 per side)
- Start in a tabletop position with shoulders over wrists, hips over knees, core braced, and holding a weight in your left hand.
- Engage your shoulders so that they don't bend forward. Keeping your back flat, pull your left elbow up and back next to your ribcage by kicking your arm straight back, rotating your palm toward the ceiling, and contracting your triceps. Perform tricep kickbacks.
- Keep your elbows next to your ribcage as you bend your arms, and repeat for maximum reps.
- Swap sides and play a number of games.
- MOD for an extra core challenge: Extend the leg opposite to work the triceps, hover the leg or keep your toes on the mat. Be careful to keep your hips square to the mat (butts are not allowed to open or close)
Wide grip row(8-12)
- Start by standing upright with your core braced and your shoulders back and down (as if you were leaning against a wall), holding a weight in each hand with your palms facing your body.
- Articulate your hips at a 45-degree angle, keeping your core supported and your back flat. Let the weight hang below your chest (don't round your shoulders forward) and keep your head and neck in a neutral position.
- Using your back muscles, pull your elbows up, out, and back, squeezing between your shoulder blades.
- Maintain body position and lower the weight in a controlled manner.
- Repeat this sequence for maximum rep range.
*AMRAP: repeat as many times as possible
Well done rockstar! The time and energy you invest in yourself and your health can make a huge difference! Let me know what you think of today’s movement in the comments below.
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