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
- Side to Side Pushup – 10 to 12 reps
- Shoulder Walkout – 8 to 10 reps
- In and Out Crunches – 20 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 2
- Plank Back Row – 20 reps
- Superman Back Row – 10 to 15 reps
- V Up Roll Up – 20 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 3
- Suicide Pushup – 20 reps (change lead hand half way through)
- Tricep Dip – 10 to 15 reps
- Sea Turtle – 10 to 15 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time