Today's post is an upper body gym workout – perfect for days when you don't have the motivation to come up with your own workout.
This workout focuses on the upper body and will require a gym (for the lat pulldown). For each of the strength exercises, perform 12 reps for 3 sets, resting for 30 seconds between each set. For the cardio exercise in each circuit, perform it for 60 seconds. Rest for 30 seconds and then move onto the next circuit. Below I've added a description for the exercises included in this workout, just in case you're not familiar with any of them.
Tricep dips // Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Front shoulder raises // With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they're at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.
Side shuffles // Stand with feet hip width apart and knees bent so you're slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
Chest press // With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Lateral shoulder raises // With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Lat pulldown // Sitting at a lat pulldown, adjust the leg pads to make sure it's at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then entend them back out to the starting position.
Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Bicep curls // Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Military press // Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Chest flyes // With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.
Bent over rows // With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Med ball slams // With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.
Mountain climbers // Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
If you're looking for more workouts, you can find additional ones that I've created on my workouts page.
As always, remember to check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.