Thursday, March 28, 2024
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upper body strength cycle


Get ready to shape your upper body Use these super fun power circuits!

Strengthening my upper body makes me feel so confident, accomplished, and ready to take on anything.

Today, you’ll be working out with Coach Amanda from the Betty Rocker team. She’ll walk you through some of her favorite upper body moves that will leave you feeling so strong (and sweaty) by the end of your workout!

Coach Amanda is a NASM and NESTA Certified Personal Trainer, Crossfit Level 1 Trainer, TRX Qualified Trainer and Betty Rocker Team Trainer rock your life.

This exercise will shape your chest, back and arms, supporting a strong core and great posture.

Take something to resist – like a water bottle, laundry jug or dumbbells, and a raised surface and Rock your workout with Coach Amanda!



Love an on-the-go workout — and a well-thought-out plan for optimal results? Challenge 30 days in rock life And format a workout like this into a plan you can follow!

upper body strength

Click to expand and view all exercise descriptions

circuit 1

Down Dog Toe Touch to Plank (0:30-0:45)

  • Start with a high plank, shoulders stacked on wrists, core supported, back straight, and gaze neutral (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).
  • Remaining in Downward Dog, touch the left toe back with the right hand, replant with the right hand, and touch the right toe with the left hand.
  • Put your hands back on the mat and move yourself back to the high plank position.
  • Repeat the sequence for the allotted time.
  • MOD: Perform this sequence with your hands on an elevated surface.

Alternating Hammer Curls (8-12)

  • Start standing with weights in both hands, palms facing each other.
  • With your supported core and shoulders back and down (as if they were leaning against a wall), bend your right arm at the elbow, curling the weight to shoulder height.
  • With control, lower the weight to the starting position and switch sides.
  • Remember to keep your elbows next to your ribcage throughout the exercise.
  • Continue alternating for the maximum number of times.

Chest Compression to Chest Flight (8-12 reps one way)

  • Begin lying on your back, knees bent, feet firmly on the mat, and weights in both hands.
  • Supporting your core and lower back in light contact with the mat, extend your arms straight over your chest, palms toward your knees.
  • As you bend your arms, align your elbows with your shoulders and wrists at your elbows, lowering the weight in a controlled manner. Press the weight over your chest to return to the starting position.
  • From this position, shift your palms to face each other.
  • Bend your elbows slightly and keep your shoulders away from your ears, open your arms and stop when your elbows are aligned with your chest.
  • Using the strength of the chest, bring the weighted object back to the starting position.
  • Repeat this sequence for the maximum number of times.

High Sweatshirt(8-12)

  • Begin lying on your back with knees bent and feet firmly on the mat, holding a heavy object in both hands or two lighter objects in both hands.
  • Using your supported core and lower back to lightly engage the mat, extend your arms straight above your chest.
  • In a controlled manner, stretch your arms toward the wall behind you, making a high jumper, taking care to maintain a gentle contact of your lower back on the mat.
  • Use your lats to pull the weight back to your starting position and repeat for the maximum number of times.

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circuit 2

Jack (0:30-0:45)

  • Begin standing with feet together, core supported, shoulders back and down (as if they were against a wall).
  • Spread your feet out as you slam forward with your right arm.
  • Bring your feet together, return your arms to the starting position, and switch sides.
  • Continue to alternate for the specified time.
  • MOD: Made this move less impactful by removing the jump and alternately stepping out and stepping back on each foot.

External rotation (10-15)

  • Start by standing back and forth with a supported core and shoulders (as if they were leaning against a wall), holding a weighted object in both hands.
  • Bend your arms to 90 degrees, with your elbows close to your body and your palms facing each other.
  • Keeping your arms in this 90-degree position with your elbows close to your body, rotate your arms outward by pulling the weight to the sides.
  • Reverse movement to return to center in 90-degree position and repeat for maximum number of times.

Triceps Pushups (12-15)

  • Start lying on your stomach with your hands on the mat next to your chest and your elbows close to your body.
  • Make sure your shoulder blades are pulled down, keeping your shoulders away from your ears.
  • Keeping your hips on the ground, push yourself up until your arms are slightly over 90 degrees, being careful not to lock your elbows.
  • Lower yourself in a controlled manner until you are almost to the ground, then push up. Try not to let yourself relax on the bottom and keep the triceps tight all the time.
  • Maximum number of repetitions.

reverse flight (8-12)

  • Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), weights in both hands.
  • The hips hinge forward at a 45-degree angle to the body and join between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
  • Using the muscles between your shoulder blades, lift your arms up to the side of your shoulders and elbows instead of your wrists. A slight bend in the elbows is natural.
  • Under control, go back to the starting position and repeat the assigned number of times.

terminator

Alternate Overhead Press (0:45)

  • Begin standing with feet hip-distance apart, core supported, shoulders back and down (as if they were against a wall), one weight on each hand, shoulder-height, palms facing each other.
  • Keeping a supported core, press the weight of your right hand straight up over your head, keeping your shoulders in an engaged position fore and aft, not allowing it to rotate forward.
  • Lower the control weight to the starting position and switch sides.
  • Continue to alternate for the specified time.

Amazing work rock star! Check it out and let Coach Amanda and I know how much you love your workouts and where they come from. We love hearing from you!


Looking for a balanced workout program that provides variety, responsibility and support for your fitness journey? I have you covered!

Check out Rock Your Life, my online home fitness studio and women’s fitness community!

We have dozens of 30-day challenge plans to choose from so you always have a plan, hundreds of workouts in our class library so you’ll never get bored, and lots of inspiration from our private support group!

Check out Zelda’s Amazing Journey rock your life!

“18 months ago, I couldn’t do sit-ups, only 1 push-up!

I found Betty Rocker a year ago with Make Fat Cry and since then I have improved my fuel with the Betty Rocker meal plan. I’m a woman warrior (challenge) twice, I’m a fitness addict (challenge), I’ve done 7 weeks of strength training (challenge), styling domination (challenge), 2 5 day challenges and more. I lost 68 pounds and my body is more balanced for myself and others.

Thanks to the Rock Your Life members for inspiring me, supporting me and entertaining me, to Bree and the extended Betty Rocker team – you guys have created an amazing place to transform. “

– Zelda M.

A one-off workout is great, but it’s even better to have a plan to follow!

join in My online home fitness studio and women’s fitness community, rock your lifeand get access to 30-day challenges, a powerful support network like no other, with new workout classes added every week that you can do from the comfort of your own home – and share the journey as we help you reach your goals!

Click here for a 30-day trial period to change your life!

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