Get ready to gain some LEAN UPPER BODY MUSCLES with this UPPER BODY STRENGTH Workout! Grab those weights and lets target those tough upper body areas, your ARMS, CHEST, BACK & SHOULDERS with this 10 MIN workout! Not sure if you are picking the right workouts to do?
Total-Body Benefits of this Strength Training Upper Body Workout
Improves Muscle Tone : Many low-impact standing weight exercises help tone muscles and strengthen bones, improve posture, reduce the risk of osteoporosis and reduce tension on the spine. Muscle toning exercises, especially when combined with heart and strength exercises, can help improve mental health. These exercises help to maintain posture and will support and improve your sleep. Toning your muscles reduces fat and body weight. A toned body provides more strength, energy, flexibility and can decrease the risk of developing certain diseases such as diabetes and heart disease.
5 Benefits of Good Muscle Tone
Increases your ability to do activities like opening doors or lifting boxes without getting tired
Reduces the risk of injury
Helps you keep a healthy body weight
Leads to healthier, stronger muscles and bones
Improves confidence and how you feel about yourself
Gives you a sense of accomplishment
Building Lean Muscle Mass is Important for Everyone : Increased lean muscle mass will reduce the risk of injury to ligaments and tendons and improve your posture through stronger core and back muscles. It will also protect your bones from becoming weaker in later life by giving you increased bone density and strength. Timing is everything and protein consumption helps build lean body mass, which is the main reason that recovery is such an important part of your workout. We recommend consuming protein during and after your workouts which will support your routine and help you to lose fat and not muscle when you diet.
4 Key Benefits to Building Lean Muscle
Lean Body Mass Helps You Battle Disease
Lean Body Mass Combats Obesity
Lean Body Mass Contributes to Strong Bones
Lean Body Mass Can Protect Against and potentially reverse Insulin Resistance
Strength Training Upper Body - What are we doing in today's workout?!
Lunge Rows : For this exercise you need heavy 8lb weights. Bring your elbows in and squeeze tight into your waist. Keep your legs apart and do slow and controlled movements. With nice tight shoulders pull back and forward. Keeping those shoulders down and back as you pull the weight into your stomach, straighten your core and repeat. Squeeze your glutes to support your spine and keep slow and steady. If it's too easy, use a heavier weight,
Standing Chest Press : Use 5lb or heavier weights, whatever you are comfortable with! Start by standing with your feet shoulder-width apart. Hold your weight between your palms with your hands on either end, directly in front of your chest with your arms slightly bent at the elbow. Use your palms to squeeze the weight and activate your chest muscles. Extend your arms until they are straight and push the weight forwards and backwards away from your chest. Keep your elbows out towards your back. Pull your core in tight and lift your elbows higher for those last 10 seconds! Return to the starting position and repeat.
Fly to Row : A fly is a strength training exercise where your hand and arc move through, whilst keeping the elbow at a constant angle. Flies are used to work the muscles of the upper body. Keep your legs wide apart and out to the side, holding your belly button in tight to your tummy! Squeeze your weights out to the side and then back in towards your body. Alternate with your arms to the side and then drop them down forward. Rest in between each rep.
Alt to Double Bicep Curls : Pick up both weights in each hand and with your feet a hip width away, place your arms hanging down. They need to be slightly bent with your posture upright and the palms of the hands pointing facing out. Start with a bicep curl across the body, alternating your left and right side. Then with both arms go straight in front of you and no bending your arms! Do a Bicep Curl left, then right and then both together. Squeeze your arms in close and tight towards your body. Squeeze your core in and relax and release. Make sure to tuck in those hips for ultimate results!
Overhead Press to Tricep Push Up : Stand facing the edge of your mat. With weights, stand upright and keep your back straight. Hold a weight in each hand and slowly pick up your weights pushing down and squeezing your glutes tight. As you do your overhead press your weights need to be above your head. Then go all the way down to the ground, keeping an an overhand grip - push up, keeping your elbows close to your waist and go right back up. As you take your body down go into a narrow push up. Push your heels to the ground. Lift up and release.
V - Sit Weight Passes : Hold onto your weights and sit on your booty! V - Sit with your weight underneath. Lift your legs up and pass the weight underneath your legs and then over the top. Keep your legs still and steady. Lie on your back and reach your arms to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. When you're ready to begin, lift your upper torso off the floor and bend your knees. Hold this position and gently release!
Narrow Chest Press : Lie on your back with your knees bent. With your weights in your hand push up and stay strong! Gently bring your elbows close to your body. Pull your body in tight and squeeze your weights in towards your waist. Keep a slight bend on your elbows. Bend your arms to your sides and bringing your weights towards the top of your chest, almost touching!
Hollow Hold : Lie on your back and with one weight relax your legs and pull your core in tight. Holding the weight bring your weight up above your body. Point your legs in the air and push your arms out to the sky. Extend the weight and go high over your head Place your lower back on the ground and point your legs to the sky. Tuck your hips in and place your arms above your head. Bend your knees and bring them up to your legs and lift up off the floor. Slowly raise your shoulders and legs from the ground. Your arms and head should be raised along with your shoulders with your lower back remaining in contact with the floor. Find the lowest position that you can hold your arms and legs at without them touching the floor, keeping your lower back firmly on the ground.
Full Sit Up with Weights : Using your weights sit up and push those weights up to the sky! Pull in your knees towards your chest and perform a traditional sit up to lift your shoulders and feet off the floor, keeping your knees bent at a 90-degree angle. Pause for a second. Slowly lower your hips and shoulders back down to starting position. Go back down and lie on your back. Push yourself up and push that weight as high as you can. This is not a race, do these sit ups to #feeltheburn!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! The BTES APP gives you a Workout Calendar with Daily Workouts, as well as lots more! This really is the best way to track and measure your progress!
This carefully planned and well structured workout with slow and controlled movements really will strengthen your muscles! Fancy doing another workout then have a go at 'Heavy Weights Workout to Tone Up' This 'Heavy Hitters Workout' will help you achieve a toned body by increasing your muscle mass and no bulking. You will NOT get bulky from this workout, to tone up you need to use heavier weights with slower repetition.
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