UPPER BODY DUMBBELL WORKOUT.
Hello everyone and welcome back to my channel.
If you are new here, my name is Tanya Paulin and I am a Certified Health Coach and a professional
athlete.
Today we are going to be doing a dumbbell upper body workout.
We are going to target the full upper body, so we are not going to be isolating specific
muscle groups.
Plus I threw some core in there for you.
We are going to start with a super set.
The first exercise will be a LATERAL SHOULDER RAISE.
I am going to say this right from the beginning, I always recommend doing free weight exercises
in front of a mirror to help you with your form.
You want your arms to be shoulder height.
Looking back at my form now I was definitely going a few inches too high.
We are going to repeat this movement for 8 reps.
Once that is complete, don't drop the dumbbell just lower them to your side with your arms
bent at a 90 degree angle.
We are going to be doing some EXTERNAL ROTATIONS.
These are really great at strengthening your back and opening your chest up.
Really focus on squeezing those shoulder blades together.
We are going for another 12 reps.
So once you have completed exercises 1 and 2, take a quick break, have a drink, let your
muscles recover a tiny bit and then we go right into round 2.
Repeat this superset for 4 rounds.
Onto superset 2, we are starting off with RENEGADE ROWS.
These ones have a focus on your back but honestly you will be feeling it just as much in your
core and legs as well.
Get down into that high plank position and perform a row.
Try to keep that elbow in as tight as possible and once again, squeeze your shoulder blades.
Try to stay as straight as possible with your body.
As you guys can see I struggled on this side a little bit more than on the other one.
Perform 8 reps on each side and then let's move onto the 2nd exercise.
We are going into a CURL TO PRESS.
Start off with a bicep curl then rotate your hands so that your palms face in front and
press up.
This exercise targets the biceps and then the shoulder to give you those nice rounded
shoulders.
Don't forget to keep your core tight in this exercise because if not it will be putting
a lot of strain on your back and we do not want that!
We are going to start our 3rd super set without dumbbells but trust me this exercise is still
very challenging.
We are going to get into that high plank position once again and this time we're going to
do a push up, then twist and reach up as you push up.
If you struggle with push ups, like I do, I blame it on the long lanky arms… but anyways,
feel free to go on your knees.
It's always better to do an exercise with proper form than pushing through something
with a not so great form.
And we are going to do 8 in total!
Do more if you can!
We are paring this with one of my favourite exercises: the SINGLE LEG REVERSE FLY.
This exercise is similar to the renegade rows, because it works your entire body.
Once you get into that single leg position make sure your shoulders are rolled back because
when you are lifting the weight here you want to make sure you don't shrug your shoulders.
Instead try and squeeze those shoulder blades downwards every rep.
Alright guys last super set of the workout.
This one will be a bit of a burner.
Starting of with TRICEP EXTENSIONS.
Place that dumbbell behind your head and starting with your arms at a 90 degree angle, extend
them all the way.
Feeling that squeeze in your triceps as you lift the weight up.
We will do 12 of these.
Next up are ARM CIRCLES with a weight.
You can use a low weight dumbbell if you have one.
I did not.
We're going to do 30 seconds in one direction, and then 30 seconds in the opposite.
Yes this is going to kill you and it's going to burn but hey, it's our last exercise so
we might as well go all out, right?
Alright guys that will conclude this workout.
I hope you are exhausted just as much as I was after this workout.
I do way more body weight exercises then weight lifting but whenever I do it's always a good
workout and it always leaves me sore the next day.
If you enjoyed this video please give it a thumbs up and let me know if you would be
interested in seeing a lower body version of this workout.
Don't forget to subscribe and I will see you guys in the next one.
Bye!
For more infomation >> Cars Disney For Children. Cars Cartoon Disney Hulk and Spider-Man. - Duration: 11:23. 
For more infomation >> Metrostation Amsterdam Noord (in Simulator) Noord/Zuidlijn! - Duration: 11:30. 
For more infomation >> Cry 玩：美少女戰士Another Story【CC中文字幕】 - Duration: 49:07. 
Không có nhận xét nào:
Đăng nhận xét