10-Minute Upper Body Blast

10-Minute Upper Body Blast

Warm-up (1 minute):

• Arm circles forward and backward

• Shoulder shrugs

• Neck rolls

Workout (8 minutes):

Perform each exercise for 45 seconds, resting for 15 seconds between exercises.

• Push-ups: Start in a plank position, lower your body until your chest touches the ground. Push back up to the starting position. Modify by doing them on your knees if needed.

• Tricep dips: Find a stable surface like a chair or couch. Place your hands on the edge, legs extended in front of you. Lower your body until your elbows form a 90-degree angle, then push back up.

• Bicep curls: Use water bottles or light weights if available. Stand with feet shoulder-width apart, arms by your sides. Curl the weights towards your shoulders, then lower slowly.

• Shoulder press: Hold water bottles or light weights at shoulder height. Press the weights overhead, then lower back to starting position.

• Plank: Hold your body in a straight line, supported by your forearms and toes.

• Row: Use water bottles or light weights. Hinge forward at the hips, keeping your back flat. Row the weights towards your chest, squeezing your shoulder blades together.

Cool-down (1 minute):

• Hold a static plank for 30 seconds

• Shoulder stretches

Tips:

• Focus on proper form to prevent injuries.

• Increase the number of repetitions or sets as you get stronger.

• For added challenge, try variations of these exercises or increase the weight (if using weights).

Remember: Consistency is key. Aim to do this workout 2-3 times a week for optimal results.

Would you like to focus on a specific part of your upper body?

Let us know what other workouts you would like to see.