At Home Circuit Training Workout - Upper Body

At Home Upper Body Workout

Complete each move or exercise for 15 reps. Complete two more times for a total of three circuits. Rest for 90 seconds in between each circuit.

1.    Push Ups

·         Form:

o   Full Range of Motion – push down to the floor and up through activating you serratus anterior

o   Flaring Elbows Wide – do not have the elbows flare to the sides; elbows should back and down so you feel pressure within your chest, not shoulders

o   Keeping a Straight Spine – keep plank form

o   Speed – going too fast decreases range of motion and form

o   Proper Breathing – inhale down and exhale on the way up

·         Targets: chest, shoulders, triceps, core

2.    Sit Ups

·         Form:

o   Keep your feet on the floor

o   Look straight ahead, keeping your chest lifted and shoulders relaxed

o   Brace abs and raise your body up towards your knees

o   Slowly lower back down to the floor

·         Targets: core, hip flexors

3.    Bench/Chair Dips

·         Form:

o   Grab the edge of a bench or chair and extend your legs forward (legs flat to increase intensity; legs 90-degree angle to decrease intensity)

o   Lower your body using your elbows (elbows go straight back, not out to your sides)

o   Arms should form a 90-degree angle before coming back up

·         Targets: triceps (primary), biceps, chest, back

4.    Russian Twists

·         Form:

o   Sit on your sit bones as you lift your feet from the floor, keeping your knees bent (keep your feet slightly touching the floor to decrease intensity)

o   Straighten your spine, creating a V shape with your torso and thighs

o   Reach your arms straight out in front, clasping your hands together

o   Use your abdominals to twist to the right, then back to center, and then to the left

·         Targets: core, hip flexors

5.    Dive Pushes

·         Form:

o   Downward dog

o   Cobra

o   Upward dog

·         Targets: core, triceps, back, chest, quads, glutes hamstrings, calves

6.    Cross-Body Mountain Climbers

·         Form:

o   Start in a plank position

o   Pick up your right foot and bring your right knee towards your left elbow, return to the starting position

o   Then pick up your left foot, and bring your left knee towards your right elbow, return to the starting position 

o   Continue to alternate sides

·         Targets: core

·         Goal: cardio

7.    V-Ups

·         Form:

o   Lie down on a flat surface or mat

o   Start with your legs straight, then come up

o   Touch your toes (v-shape), then let your torso fall back down

·         Targets: core

8.    Burpees

·         Form:

o   Begin with a squat

o   Kick feet back

o   Complete push up

o   Return to squat

o   End with a jump

·         Targets: core, triceps, back, chest, quads, glutes, hamstrings, calves

·         Goal: cardio

Have a great evening!

Until next time,

Ashley