Upper body strength training
While different exercises focus on different muscles, all the parts of the body are still required to work together, making upper body exercises essential for the successful athlete. Toned and strong arms will also help propel you in other exercises that rely heavily on your legs. Working the upper body also has its benefits in strengthening abs and core muscles, and helping you burn calories at a faster rate.
Back, Traps and Biceps
Stability Ball Side Hip Raise
This workout consists of 2 short intervals that are designed to increase strength & boost your metabolism so you will become a lean fat burning machine!
25 REPS, OR 60 SECONDS
Body Weight Burpee
This workout consists of 2 short intervals that are designed to increase strength & boost your metabolism so you will become a lean fat burning machine!
3 SETS OF 20 REPS EACH
Incline Dumbbell Sit-Ups
The stability ball side plank hip raise is a challenging core exercise that targets the obliques and inner thighs.
3 MINUTE REPETITION SETS
Stability Ball Skull Crushers
This stablity ball exercise is an excellent isolation exercise for the tricep muscles. This exercise utilizes the stability ball to practice balance and strengthen the
3 SETS OF 20 REPS EACH
Standing Rowing Exercise
This workout consists of 2 short intervals that are designed to increase strength & boost your metabolism so you will become a lean fat burning machine!
3 MINUTE REPETITION SETS
| Exercise Day 1 | WT x Reps |
|---|---|
| Incline DB Bench Chest Fly | 20 x 10 |
| Body Wt Push Up | BW x 10 |
| Flat DB Bench Chest Press | 20 x 15 |
| DB Bent Over Rows | 7/10 Wt x 15 |
| DB Bent Over Fly | 7/10 Wt x 10 |
| DB Shoulder Front Raise | 6/10 x 10 |
| Seated Machine Shoulder Press (3 sets) | 7/10 x 10 |
| Triceps Cable Pulldown | 15lbs x 8 |
| Exercise Day 2 | WT x Reps |
|---|---|
| Box (or bench) DB Squats | 20 x 15 |
| BW Step-Up | BW x 10/side |
| Machine Hamstring Curl (Face-Down) | 6/10 x 10 |
| DB Deadlifts (Straight-Legged) | 7/10 x 15 |
| BW Hip Extensions (off of bench) | BW x 20 |
| Bulgarian Split Squats (off of bench) | 6/10 x 10 |
| Biceps DB Burn Out | 5/10 x 30 |
| Exercise Day 3 | WT x Reps |
|---|---|
| High Plank | BW (30 secs.) |
| Narrow Grip Lat Pulldown | 6/10 x 15 |
| High Plank | BW (30 secs.) |
| Wide Grip Lat Pulldown | 6/10 x 15 |
| High Plank | BW (30 secs.) |
| High to Low - Woodchopper (for core) | 6/10 x 20 |
| Exercise Day 4 | WT x Reps |
|---|---|
| Conditioning | |
| 1 mile run | Max Time |
| 50 Burpees | Max Time |
| 1 mile run | Max Time |