August 25th Upper Body Circuit

This workout is made up of mostly supersets, alternating two exercises that target the same muscles for a more challenging workout. You should only need your hand weights for this one, but if you have a stability ball, you can add that for a little challenge where noted.

1) Bicep curl/Overhead press - Stand (or sit on stability ball) and begin with a bicep curl, bringing the weights towards the shoulders. Immediately turn the palms out and raise arms into 'goal posts'. Lift arms straight up overhead, but don't touch the weights at the top. Repeat 15-20 times.

2) Front Raises - Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat 10-12 times.

3) Chest press/Close grip press - Lie on floor (or ball) and begin with arms bent, knuckles towards the ceiling, elbows no lower than shoulders. Contract the chest and straighten arms overhead (don't touch weights). Lower weights and reposition arms so that elbows are next to the torso and palms face each other. Contract the triceps and push weights straight up over ribcage. Lower back down and repeat all 10-12 times.

4) Concentration curls - Kneel or sit in a chair (or ball) and prop right arm on the inside of right leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching the shoulder). Lower and repeat 10-12 times.

5) Dumbbell pullover/Tricep extension - Begin by lying on floor (or ball) holding a weight in both hands, straight arms lowered behind you no lower than shoulders. Contract the lat muscles to pull the weight up overhead. Bend the elbows and lower to 90 degrees in a tricep extension. Straighten arms and repeat series 10-12 times.

6) Low and High flyes - Lie on floor (or ball) and hold medium-heavy weights over the chest. Lower the arms out to shoulder level, elbows slightly bent. Bring the weights back up, but at a lower angle so that the weights are over the hips. Lower the weights back down in a fly, then lift them back over the chest. Continue alternating a regular fly with a low-angle fly for 10 reps (one rep includes both a regular fly and a low-angle fly).

7) Push-up/Tricep pushup - Begin in pushup position (on knees or toes) and lower into a pushup until elbows are at 90 degrees. Push back up and reposition hands so that they're on either side of the ribcage. Lower down into pushup and push back up, this time concentrating on using the tricep muscles. Repeat each exercise 8-10 times.

8) Horizontal and Vertical rows - Prop the left foot on a step, supporting the body with the left hand on the thigh. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room. Engage the shoulder blade to pull the arm up to shoulder level, perpendicular to the body. Hold briefly and rotate the elbow so that it's next to the body, as in a regular (or vertical) row. Lower the arm on a slow count (4 counts down) and repeat for 10 reps before switching sides.

9) Deadlift/Clean and Press - Stand with feet hip-width apart, weights in front of thighs. Keeping knees straight, tip from the hips and lower weights to knees or lower. Pull torso back up and at the same time bend elbows, bringing them up to shoulder level in an upright row. Slowly squat down and flip the arms so that palms face forward. Press arms up into an overhead press. Repeat entire movement 10 times.

10) Hammer curl with power squat - Hold medium/heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 12 reps.

Repeat entire circuit once.