Upper Body — Page 4

Upper Body Pyramid Workout (15 Mins)

October 7, 2019 by Nicole Leave a Comment

Today’s upper body pyramid workout uses the same structure as last week’s focusing on lower body. If you’re looking for more of a total-body workout, try doing the two back to back! Next week I’ll have one focused on core, and finally one that’s total body. All are just 15 minutes long but pack a big challenge!

Upper Body Pyramid Workout

EQUIPMENT I USED:

Set of medium dumbbells + a drop set – I’m using a set of 10-lb weights and a set of 8-lb weights for my drop set. The last two exercises focus on shoulders, and you’ll probably want to have a lighter set on hand for those.

This upper body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

Biceps Circle Curls (1:55)
Row x2 + Overhead Raise (3:00)
Marching Push Ups (4:41)
Surfer Get-Ups (6:58)
Bent Raise, Rotate, Shoulder Press (9:50)
Shoulder Press Ups (13:20)

Outfit is from Legit Activewear. Use my code NICOLE15 to get 15% off your first purchase!

xo Nicole

Filed Under: Hand Weights/Dumbbells, Pyramid, Upper Body, Video, Workouts

Bodyweight Circuit + Tabata Workout: Upper Body and Core

September 16, 2019 by Nicole Leave a Comment

Bodyweight Circuit + Tabata Workout for Upper Body & Core - No equipment needed for this 22-minute upper body & core workout. You'll complete a circuit of exercises and finish with a tabata blast. #upperbodyworkout #coreworkout #workoutvideo #bodyweightworkout #workout

Today’s upper body and core workout is the follow-up to last week’s lower body version. It uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Upper Body and Core

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 1:45 in above video.

Clapping Sit-Ups
Side Plank Hip Dips to Top Crunch
Triceps Dips Crab Kicks
Leg Drop + Spread
SA March to Push Up

TABATA

For a demonstration of the exercises and how to modify, see 20:27 in above video.

Offset Plank Jacks (alternate right / left each interval)
Chest-Down Sprawl

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

This is the last workout video shot in my old apartment, so get ready for a lil’ change of scenery next week.

xo Nicole

Filed Under: Abs, Bodyweight, Circuit, Interval Training, Studio Pumps, Tabata, Upper Body, Video, Workouts

Upper Body + Core Resistance Band Workout

July 1, 2019 by Nicole Leave a Comment

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups to choose from or you can do your own: