It’s hard to believe that this week is almost over – it feels like it’s flying by. It feels more like Monday rather than Wednesday. I’m not complaining though, Wednesday is half way to the weekend!
I’m pretty excited to share that I have a lead on volunteering once I’m done yoga teacher training. I really hope it works out and I’m able to serve my community with my new yoga teaching skills. If any yoga teachers have tips for working with teens I’d love to hear them!
Today’s post is an arm and shoulder workout. You’ll perform 12 reps and 3 sets of each exercise before moving onto the next one on the list. Between sets rest for 1 minute.
As usual I’ve designed this workout so that it can be done at the gym or at home if you have a pair or two of dumbbells. If you’re in the market for dumbbells, I like these ones (affiliate link) from Amazon. They have lots of choices in terms of weight which is perfect.
I’ve added descriptions of all the exercises that I’ve included in this workout below the graphic just in case you’re unsure of any of them or need a refresher. You can also ask any of the trainers at your gym to check your form for 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.
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.
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.
Tricep extension
Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.
Hammer curls
Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.
Overhead 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.
Lateral shoulder raise
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.
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.
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).
What’s your favorite upper body exercise?
Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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