среда, 19 октября 2016 г.

Upper Body Workout

Upper Body Workout


Upper Body Workout


Now that is awesome. Her I go.


All the best.


Dennis Mastrolia ( In Boston)


Let me know how it goes!!!!!!


If you are looking for a killer upper workout you can do with very little tools -this workout is for you! You can do this entire workout with a yellow and green Boydlastics band (for women & a green and red band for men) -or 2 sets of light to moderate dumbbells. You could even do this workout with 2 big water bottles or 2 big cans of soup! Give it a whirl.


Think Fast!! The key to this workout is constant movement with very little rest. (No rest DURING sets 1-3. Only rest after the completion of all 3 rounds in each super set (or circuit). You only rest for the allotted 10 seconds during sets 4-6, and after the completion of each super set (circuit) of all 3 rounds. This is a fast paced, circuit style workout. Sweat -and tone!


Tip: Increase your intensity by doing each super set (circuits 1-3) for time -or race a partner through it (without compromising form). Use the GymBoss to manage your 20 seconds & 10 second intervals during sets 4-6. Remember, you are trying to get as many reps as you can in 20 seconds. Have Fun!!


To clarify the workout, this is how the routine would go. Click on each exercise to watch video instruction. The whole workout should take you 50 minutes to an hour.


Target Muscle Groups: Shoulders, Chest, Arms, Abs & Core,


Set #1


10 Shoulder Press


10 Push Ups


10 Mountain Climbers


X 3


ABS CIRCUIT:


10 Crunches


10 Bicycle Crunches


Set #2


10 Lateral Raises


10 Shoulder Taps


10 Burpees (with the jump!)


X 3


ABS CIRCUIT:


10 Crunches


10 Bicycle Crunches


Set #3


10 Rear Delt Raise


10 Plank Up, Up, Down, Down (elbow to hand plank)


10 Alternating T-Plank


X 3


ABS CIRCUIT:


10 Crunches


10 Bicycle Crunches


Set #4


20 seconds of each with 10 seconds rest


Shoulder Press


Lateral Raises


Rear Delt Raise


X 3


ABS CIRCUIT:


30 Crunches


30 Bicycle Crunches


Set #5


20 seconds of each with 10 seconds rest


Push Ups


Shoulder Taps


Plank Up, Up, Down, Down


X 3


ABS CIRCUIT:


30 Crunches


30 Bicycle Crunches


Set #5


20 seconds of each with 10 seconds rest


Mountain Climbers


Burpees


Alternating T-Plank


X 3


Original article and pictures take http://pfitblog.com/2015/07/21/upper-body-workout site

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