Tag Archives: upper body

Upper Body/Core Workout

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Last week I showed you a lower body and core workout for the Home Workout of the Week.  I’m sure your legs and abs were burning from that workout so this week it’s time to hit the muscles of the upper body!

A lot of these exercises (especially pushups) can strain the rotator cuff muscles which are important in shoulder movements and in maintaining shoulder joint stability so please make sure you are properly warmed up with lots of arm movement before attempting this workout.

Work hard and have fun!  Let me know if you have any questions.

Upper Body and Core

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations each side
  • 10 Shoulder Circles each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Stability Ball Plank

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Get your core fired up with this Home Exercise of the Week!  The Stability Ball Plank is a more advanced version of the regular plank and it will challenge your balance as well as your core.

The Stability Ball Plank is an isometric exercise that targets your abdominals and lower back muscles.  It also works muscles in the upper body and legs.  Doing the plank on the stability ball increases the difficulty and forces your core muscles to work more to keep you steady.

It’s important to keep good form and your body steady during this exercise otherwise you could run the risk of falling off and injuring yourself.  Let’s take a look at the key points to performing the Stability Ball Plank safely and effectively.

  • rest your forearms on the ball with your elbows directly underneath your shoulders
  • step back with both feet until your body is perfectly straight and you’re resting on your toes and forearms
  • make sure your head is in line with your spine
  • keep your foot stance wide if this is your first time doing the exercise.  This will greatly increase your stability.  As you get more comfortable with the exercise you can bring your feet together.
  • pull your belly button in towards your spine to keep your abdominals contracted throughout the plank
  • hold for 30 to 60 seconds breathing normally throughout

So there you have the Stability Ball Plank.  It’s normal to feel a bit wobbly if this is your first time doing this exercise but over time your core strength will improve and your balance will get better giving you a nice steady plank on the ball.  Add this in to your abdominal routine or in to a superset with other exercises in your routine.

Happy planking!

 

Suicide Pushup

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It’s Home Exercise of the Week time and this week I have a challenging variation of a pushup for you.  It’s called the Suicide Pushup.  It sounds pretty brutal and I’m not gonna lie, it’s tough, but there is a way to regress the movement to a more manageable version if you’re having trouble.

The Suicide Pushup works your chest, shoulders, triceps, and core so this is a great exercise to add in to your upper body or full body routine.

Let’s take a look at how to do the Suicide Pushup properly.

  • start by getting in to a plank position on your forearms and toes
  • lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand (you will now be in a full plank position)
  • immediately lower your right arm back to the start position followed by your left arm
  • keep your abs tight throughout the whole exercise
  • on the next rep come up on your left side first and keep switching with each rep
  • you can also repeat the same pattern for a few reps and then switch or change it up on the next set.  Play around with the pattern and keep your body guessing!
  • to regress this exercise to an easier version you can rest on your knees instead of your toes.  Just make sure that your butt is down and your body is straight.

So there you have the Suicide Pushup!  It may sound very unpleasant and it is challenging but strong and toned pectorals, shoulders, triceps, and core muscles far outweigh the temporary discomfort.  You can do them slow for reps or fast in a timed set for a more cardiovascular component.  Have fun!

Side Plank

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Your core in my opinion is the most important area to train as it will help prevent back problems, improve balance and posture, as well as increase strength and agility for all other areas of your body.  Part of your core muscles are the obliques which are your side abs that allow you to twist and turn your body.  For the Home Exercise of the Week I want to show you the Side Plank which is an isometric abdominal exercise that will effectively target those important oblique muscles.

There are a few different versions of the Side Plank that you can do depending on your fitness level.  The most difficult version is the Side Plank supported by a fully extended arm.  To regress that to a slightly less difficult version is to support your body on your forearm which is what is shown in the video.  To regress that even further, you can support yourself on your forearm then bend one knee and let it rest on the floor which will support more of your body weight.

To properly perform the Side Plank shown in the video, follow the steps outlined below.

  • start by laying on your side with your feet stacked on top of eachother
  • prop yourself up on your forearm and make sure it is directly underneath your shoulder
  • lift your hips off the floor until your body is perfectly straight
  • keep your abs tight and hold this position for 30 seconds (you can hold longer if you’re feeling extra strong!)
  • repeat on the other side

So there you have the Side Plank.  You can increase the difficulty by adding a leg raise, knee crunch, or leg swing.  Demonstrations of these versions will be coming in the future but until then, happy planking!

Side to Side Pushup

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Pump up your upper body with this Home Exercise of the Week!  The Side to Side Pushup is another great body weight exercise that will target your chest, shoulders, and triceps as well as promote shoulder mobility.

There are a few different versions of this exercise that you can do depending on your fitness level.  In the video, I show the basic regressed version that would be ideal for beginner to intermediate levels.  If you are an absolute beginner though, I would recommend just doing a straight up and down pushup from the knees without the side to side movement.

Let’s take a look at the key points to doing the Side to Side Pushup properly.

  • assume the pushup position from your knees or toes but instead of having your hands shoulder width apart, keep them together directly underneath your upper chest
  • make sure your body is perfectly straight (don’t stick your butt up in the air) and pull your belly button in towards your spine to keep your abs tight
  • move one hand to your side while keeping your other hand and feet or knees stationary
  • keep your body straight while performing the pushup and return to the starting position in the middle as you come up
  • repeat on the other side

So there you have the Side to Side Pushup.  Like I said, there are a few different versions and if you want more of a challenge then do the pushup from your toes instead of your knees.  For an even more advanced version, you can move one foot to the side at the same time as your hand.  This does take a good amount of coordination and strength however so make sure you are comfortable with the easier versions first before attempting this one!