UPPER BODY

Warm-Up: (5 minutes)

  1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

  2. Shoulder Rolls: 1 minute (30 seconds forward, 30 seconds backward)

  3. Arm Swings: 1 minute (swing arms back and forth across the body)

  4. Torso Twists: 1 minute

  5. Wrist Circles: 1 minute (30 seconds each direction)

Strength Workout: (20 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in a circuit format, then rest for 1-2 minutes before repeating for a total of 3 rounds.

  1. Push-Ups: Start in a plank position, hands shoulder-width apart, lower your body until your chest nearly touches the floor, then push back up.

  2. Tricep Dips: Sit on the edge of a chair or bench, place your hands behind you with fingers facing forward, lift your hips off the chair, bend your elbows to lower your body, then push back up.

  3. Plank Shoulder Taps: Start in a plank position, tap one shoulder with the opposite hand, then alternate sides while keeping your core engaged.

  4. Superman: Lie face down on the floor with arms extended overhead, lift your arms, chest, and legs off the floor, then lower back down.

  5. Arm Circles: Stand with arms extended to the sides, make small circles forward for 22 seconds, then reverse for 22 seconds.

  6. Pike Push-Ups: Start in a downward dog position, lower the top of your head toward the floor by bending your elbows, then push back up to the starting position.

Cool Down: (5 minutes)

  1. Chest Stretch: Stand in a doorway with one arm bent at a 90-degree angle, place your forearm against the door frame, then gently lean forward until you feel a stretch in your chest. Hold for 30 seconds on each side.

  2. Tricep Stretch: Reach one arm overhead and bend at the elbow, placing your hand down the center of your back. Use your other hand to gently press on the bent elbow until you feel a stretch in your triceps. Hold for 30 seconds on each side.

  3. Shoulder Stretch: Reach one arm across your body and use your other hand to gently press on the forearm until you feel a stretch in your shoulder. Hold for 30 seconds on each side.

  4. Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch in your neck. Hold for 30 seconds on each side.

  5. Upper Back Stretch: Interlace your fingers in front of you, then push your palms away from your body while rounding your upper back. Hold for 30 seconds.

Remember to maintain proper form throughout the workout, and listen to your body. Adjust the intensity and difficulty of each exercise as needed. Enjoy your upper body strength workout!