Low Impact Upper Body Strength

Equipment: Weights (dumbbells, water bottles, water bottles or others), optional elevated surface
Format: Specified time/represents 3 rounds.

Circuit 1:

Downward Dog Pushing Up the Plank with Slow Climbers (1:00)

• Start in a high plank position on the mat, shoulders stacked on wrists, core support, flat back, and neutral gaze (not looking up or down).
• As you get into Downward Dog, move your hips up and back, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should be reaching toward the mat (knees bent to help with tight hamstrings).
• Back on a high plank, bend your arms and lower yourself onto the mat to do push-ups while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping a supported core and a flat back, push yourself back onto the high plank.
• Support your core and perform slow climbing movements, alternating knees toward chest. Keep your back flat, don’t lift your hips, and keep your eyes neutral.
• Repeat the sequence for the allotted time.
• MOD: Complete the push-up with your knees on the mat, or complete the sequence with your hands on an elevated surface (bench/couch/chair) instead of the mat.

  

Triceps Kickback (8-12 reps per side)

• Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), weights in both hands.
• Lean your hips forward, your body at a 45-degree angle, your back flat, and your shoulders engaged so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
• Pull your elbows up and back next to your ribcage, performing a triceps rebound by straightening your arms and contracting your triceps.
• Keep your elbows next to your ribcage as you bend your arms and repeat the kick from the hinged position for maximum reps.

Wide row (8-12)

• Start by standing tall, core supported, shoulders back and down (as if they were leaning against a wall), holding a weighted object in each hand, palms facing your body.
• Bend your hips forward at a 45-degree angle, keeping your core supported and your back flat. Let your weight hang under your chest (don’t let your shoulders bend 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 your body position and lower the weight in a controlled manner.
• Repeat this sequence for the maximum number of times.

Circuit 2:

Hammer Curl Bend Arm Lateral Raise (8-12)

• Start standing with weights in both hands, palms facing your sides.
• With your supported core and shoulders back and down (as if they were leaning against a wall), bend your arms at the elbows, curling the weight to shoulder height.
• Control, lower the weight until your arms are bent about 90 degrees, keep your ribcage down, core supported, lift your arms to the side to shoulder height, keep your elbows bent, use your shoulders and elbows instead of leading over you wrist.
• Slowly bring your elbows back to your sides, then extend your arms to your sides to return to the starting position.
• Repeat this sequence for the maximum number of times.

Bird Dog Crunch (1:00)

• Begin in a tabletop position on the mat, with shoulders stacked on hands, knees under hips, back straight, wearing support.
• Extend your right arm and left leg while squeezing the hips of the extended leg, keeping your core supported and your hips level.
• Pull your right elbow in to touch your left knee as you tighten your torso and contract your abs.
• Extend right arm and left leg again, then return to tabletop position and switch sides.
• Continue to alternate for the specified time.
• MOD: With both hands on the mat, extend only the legs behind you and tighten under the body.

Reverse Plank vs Walking Plank (0:45-1:00)

• Start by sitting on a mat with your legs straight and your hands behind and outside your hips. The fingers can be tilted forward or outward.
• Keeping your shoulders back and down (don’t allow them to roll forward or collapse towards your ears) press through your hands and feet, squeeze your glutes and support your core to lift your hips and bring your body into line .
• By controlling and minimizing any lowering or movement of your hips, lift your right leg and bend it, placing your foot on the mat close to your pelvis so that the right side of your body acts like an inverted tabletop.
• Raise your left leg and place your left foot next to your right foot so that you are now fully in a reverse tabletop position.
• Lift your right foot in a controlled manner and then extend your left foot back to a reverse plank.
• Continue to repeat this sequence, alternating which side to start with during the allotted time.
• MOD: Do this on an elevated surface with your hands or elbows and/or remove the walk and perform a reverse plank hold.