August 4th Upper Body Circuit

Equipment for the day will be handweights and a stable chair. We just did this earlier tonight and it seemed pretty mellow, but that could always just be me :)

1) Shoulder Shrugs - Holding dumbbells at sides and standing with feet about shoulder width apart, move your shoulders up toward your ears. Hold for 3 count and then return. Repeat 12-20 times.

2) Dumbbell Reverse Flyes - Stand with your torso bent forward, making a 90 degree angle between your legs and upper body. Grasp dumbbells in your hands at your sides, palms facing inwards. Lean over so your chest is slightly above your knees. Inhale and raise your arms to your sides, keeping your arms straight but not locking your elbows. Continue to lift until weights are at shoulder level. Hold for 2-3 seconds, exhale and slowly lower weights back to starting position. Repeat 12 times.

3) Reverse Plank - Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong, and form a straight line from your head to your heels. The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in an incorrect. Repeat 5 times.

4) Push up - I'm not going to explain this one, other than to say for those of you that aren't quite there yet, push-ups on your knees are just fine. Repeat 10-15 times.

5) Tricep Dip - For this exercise you need a sturdy chair/bench or platform, about 2 feet tall. Make sure you place the chair on a non slip floor or up against a wall you don't slip. If you use a chair make sure it has a hard seat and not a cushion.
Start by sitting on the chair; place your hands on the front of the chair under your thighs with hands pointing forwards. Slowly push yourself away chair by walking forward a step. Your feet should be flat on ground, knees at 90 degrees and bottom should be in front of the chair and just off it, with your shoulders and hips in line. From here lower your bottom towards the ground by bending your elbows, all the time keeping your back completely straight. Relax your legs so that they allow you to move down. Now push up using only your arms, making sure that you try to use your legs as little as possible. Don't lock elbows. Repeat 10-15 times.

6) Dumbbell Press w/ Twist - Standing with feet shoulder width apart and knees slightly bent, hold weight in each hand near the front of your shoulders, palms facing in toward your shoulders. Lift weights up over your head. While you are lifting, twist your wrists toward one another on the way up. Return to the start position and repeat.

7) Wide Dumbbell Pull - Stand with feet shoulder width apart, knees slightly bent, and hold dumbbell in each hand. Lean over from hips until back is almost parallel to ground. Extend arms down in front of knees or shins, palms facing legs. Draw weights up, bringing elbows out to the sides and slightly back. Hold for 2 counts, then lower weights; repeat 10 times.

8) Wingmans - Hold dumbbell in right hand and get in plank position with feet slightly wider than hips. Keeping shoulders and hips squared to the ground, raise right arm out to the side to shoulder height, palm facing down. Lower arm, place weight on the ground under your chin, then repeat with left hand to complete 1 rep. Repeat 10 times each side.

9)Dumbbell Flyes - Laying flat on your back. You want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. Return to starting position, being careful to lower the dumbbells in a slow and controlled fashion. Repeat 12-15 times.

10) Flat Bench Press - Laying on back with knees bent, hold dumbbells up in either hand with arms at a 45 degree from torso and bent at elbow. Push weights up toward ceiling, hold for 2 count, and return to starting position. Repeat 12-15 times.

Repeat entire circuit one time.