Today I’m sharing an upper body workout that will leave your arms feeling like jello.
How is it already April 15th? Even though I’m still spending most of my time at home other than a grocery trip every week or so the days still seem to pass by quickly. Whether or not I feel like I’m being productive though is a totally different story. The other day I got distracted on YouTube and ended up watching this video – Nicole Ritchie lip syncing to Good Vibrations. It’s the second half of the video and well worth a look if you need something fun to watch.
I’m sharing an upper body body workout with you to in case you’re feeling like you want to get moving and sweat a bit. A big benefit of working out for me is it that it helps with my stress and anxiety levels. If I’m stressing or feeling anxious about something I almost always feel better after I’ve worked out. On the flip side if trying to add in a workout to your already over scheduled day trying to home school your kids while also working from home is just another thing on your to do list that’s going to stress you out, skip the workout. Do what works for you.
This workout focuses on the upper body – arms, shoulders, and back. If you’re not feeling that – you did an upper body workout yesterday or you’re still too sore from an upper body workout, check out my workouts page for a different kind of workout. I have lots of choice and variety over there so I’m sure you’ll be able to find something that works for you.
This is a strength based workout so you’ll need a pair of dumbbells. I like these dumbbells (affiliate link) from Amazon. If you don’t have dumbbells at home get create and use an alternative like cans of food, filled water bottles, or even a heavy book or two.
The details of this workout are pretty straight forward. Start at the top of the list with the chest press and perform 10 reps and 3 sets, resting for 2 minutes between each set, and then move on down the list. Like I said – pretty simple! Below the graphic I’ve listed descriptions of all of the exercises just in case you need a refresher.
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.
Bicep curl
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.
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 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.
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.
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.
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.
One arm bench row
Put your hand and knee on the same side on a bench, which your hand directly under your shoulder and your knee directly under your hip. With your other foot on the floor and a dumbbell in the other hand, raise the dumbbell up to the side of your torso using your back and shoulder muscles, while keeping your shoulder and torso stationary. Return the dumbbell to the starting position and repeat.
Do you have a few pieces of workout equipment at home? Let me know what in the comments.
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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