The days of being tested on your flexed-arm hang in gym class may be long gone, but developing upper-body strength is def still important. Whether you want to be able to nail a pullup someday or would just like to not fear for your life every time you attempt to take something heavy down from the top shelf of your closet, you won't regret showing the muscles in your back, chest, arms, and core some love.
Especially since you don't need to leave your living room to get in a ~legit~ upper-body workout. With just a pair of dumbbells (or two) and enough space for a yoga mat, you can make every muscle from your shoulders to your abs shake.
To see for yourself, follow along with the exercises below for a complete workout, from the warm-up moves that'll prime your muscles to work hard to the must-do movements that'll help you see major results.
Time: 20 minutes
Equipment: mat, dumbbells
Good for: upper body
Instructions: Complete as many reps as possible of each of the following moves in the prescribed time. Rest when noted, then continue on to the next exercise.
1. Cactus Arms
How to: Start standing on the mat, feet hip-width apart. Bring elbows together and up so arms form 90-degree angles. Keeping core stable, open elbows as wide as possible. Then, bring them together again. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.
2. Shoulder Rolls
How to: Start standing on the mat with feet hip-width apart and hands in fists by sides. Keeping core engaged, begin lifting shoulders toward ears. Pull shoulder blades back while opening chest. Then, pull shoulders down, away from ears. Bring shoulders forward, then lift back up toward ears. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.
3. Jumping Jacks
How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.4. Inchworm Walkouts
How to: Start standing, then fold forward. Keeping legs straight (a slight bed in the knees is okay), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. That’s one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.5. Shoulder Taps
How to: Start in plank position with head in-line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then return back down. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.
6. Downward Dog To Plank
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Return to plank. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.7. Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat with left arm. That's one rep. Continue alternating sides, completing as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.8. Single-Arm Bent-Over Row (Right Side)
How to: Start with feet hip-distance apart and weight in right hand. Hinge at hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start position. That's one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
9. Single-Arm Bent-Over Row (Left Side)
How to: Start with feet hip distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start position. That's one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
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