Upper body styling

Equipment: heavy objects (water bottles, dumbbells, household items), optional elevated surface

Form: Perform each action according to the stipulated time and repeat, repeat 3 rounds

Super Group 1

Action 1: Double Push-ups Slow Poppy (10)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands under your shoulders), then jump or step your feet back to a high plank position to keep your core engaged.
• In this high plank position, perform 2 push-ups by lowering yourself onto the mat, bending your elbows and keeping your shoulders away from your ears.
• From your high plank position, jump or put your feet back into your hands, then back to standing, put your weight on your heels, and repeat.
• MOD: Perform this operation on an elevated surface or from the floor, then descend to a kneeling position for push-ups.
• Look at mine Push-up progress tutorial Tips for perfecting form and building strength!

Action 2: Biceps curl (8-12)

• Begin to stand, tighten the core, raise your chest, and roll your shoulders back and down, as if you were standing against a wall, with your palms facing forward and holding a heavy object.
• Keep the upper arm still, while contracting the biceps, curl the weight up to the shoulder, and perform a biceps curl with both arms.
• Reverse the movement to return to your starting position and repeat.

Action 3: wide-grip rowing (8-12)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• The waist hinges forward at 45 degrees and joins between your shoulders so that they don’t bend forward, let your dumbbells hang under your chest and keep your eyes neutral.
• Keep your ears away from your shoulders and pull the weight to the sides so that your elbows and shoulders are in line, and your wrists are directly below the elbows, squeezing your back muscles, just like you pinch the roots of your shoulder blades Same together.
• Slowly return to the center and repeat.

Step 4: Seal the jack (0:30)

• Start standing with feet together, arms straightened in front of chest.
• When you open your arms and stretch your chest, jump out with your feet at the same time
• Jump your feet and arms back to the center, return to the starting position and repeat.
• MOD: Stop jumping, just extend your feet once and extend your arms to your sides at the same time.

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Super Group 2

Action 1: Shoulder press jack (0:30)

• Start standing with your feet together, your arms upright at the goal post at a 90-degree angle, and pull your shoulders back and down.
• Straighten your arms up while keeping your back active.
• When you return your arms to the starting position and repeat, bring your feet together again.
• Really focus on keeping the shoulder blades pulled back throughout the movement.
• MOD: Stop jumping, just take a step forward with your feet and raise your arms above your head at the same time.

Step 2: 2 raises (8-12)

• Stand with your core tightened, chest tall, shoulders rolled back, holding heavy objects with both hands.
• Keep the chest cavity down and tighten the core, lift the weight directly up to the front of the body for forward lift, and finally the palms face the ground.
• Slowly and controlledly put the weight back in place, then raise your arms to the side, keeping your elbows slightly bent, and guide with your elbows instead of your wrists.
• Put our weights back to the sides of our bodies and repeat the lifting from the front to the side.

Action 3: Shoulder press (8-12)

• When you start to stand, take a weight in each hand and place your arms up at the goal post, with your arms at 90 degrees.
• Keep your shoulders pulled back and down, let your core participate, and lift the weight directly above your head.
• Slowly bring them back to your starting position and repeat.

Action 4: Rebate for sitting in rows of chairs (8-12)

• Start with your feet together, tighten your core, roll your shoulders back, and sink your hips back and down slightly, as if you were about to sit on a chair.
• From here, bring your elbows close to your ribs and place heavy objects beside you.
• Kick your arm back to get triceps rebound.
• Go back to your hanging position and repeat.