Here is a quick upper body circuit workout that you can do when you are short on time. All you need is a set of dumbbells or a weighted body bar.
Before beginning the upper body workout, warm-up for 5-10 minutes. If you do not have cardio equipment, try a combination of jogging in place, jumping rope, & jumping jacks
Perform 15 repetitions of each exercise, repeat for a total of 3-6 sets (choose a normal size weight that is also challenging)
these can be performed as knee pushups or in the full body position
Grab the bar so that your elbows are resting comfortably at your side, palms are facing out. Curl the bar all the way up to your shoulders
SHOULDER PRESS (CLOSE GRIP)
Grab the bar with a close grip, palms facing away from your body, press the bar overhead until your arms are fully extended
TRICEP PUSH BACK
lean slightly forward and extend the bar back while flexing the triceps
BENT OVER ROWS
keep a flat back and pull the bar into your lower abdomen, keeping your elbows close to your side
Before beginning a new workout program you should always consult your physician first.
I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!