Posted in Level 2Premium Content

Video 1: Upper Body Strength

The first video in the intermediate series

Upper Body Strength - Introduction

Are you ready to build strength in your upper body?

We are raising the intensity and focusing our efforts on the waist up!

Upper Body Strength Explained

Separating strength training into the upper and lower body allows us to spend more time and effort developing each section. It also allows us to focus on the upper body while simultaneous working on recovery of the lower body.

The smaller muscles of the upper body (biceps, triceps, pec major, deltoid, trapezius, rhomboids, and many others) are important for lifting, carrying, pushing, and pulling.

The amount of weight you choose for each exercise can change based on the exercise you are doing. Strength training should feel like a challenge. At the end of your last set, it should feel difficult to complete the last repetition.

If it doesn’t feel challenging to you, simply increase the weight slightly the next time you do this exercise!

Resist the urge to do too-much too-soon. It is easy to over-do it if you are feeling motivated. Allow your muscles, tendons, and ligaments time to adapt and build strength before you push the volume or intensity of your exercise.

Your body is making changes and you are building strength. You are not only changing the way your body feels, you are also changing the way it looks and performs!

Get Ready

Strength training is dynamite. It raises our metabolism, it strengthens our heart, and our immune system. It gives us more energy and helps our brain work even better.

You’ll need 1 or 2 sets of dumbbells, a chair or bench, a towel, and water. We are getting ready to work!

As soon as you are ready, let’s start with the warm up!

Exercise

Focus Area

Sets x Repetitions

Diagonal Open Chest

Upper Back

2 x 10

Figure 8: 1st unweighted / 2nd weighted

Shoulders, Abdomen

2 x 10

Straight Leg Deadlift
w/ Overhead Press

Total Body

2 x 10

Side Bends

(both directions)

Abdomen, Back

2 x 10

Squats

Quads, Hamstrings, Glutes

2 x 10


We will complete 1 set of 10 repetitions for each exercise before we move on to the next exercise. We will repeat the entire set for a total of 2 rounds.

Exercise

Focus Area

Repetitions

Shoulder Press

Shoulders

2 x 12

Upright Row

Shoulders

2 x 12

Lateral Raise

Shoulders

2 x 12

Plank to Push-Up

Shoulders

2 x 6 Each Side

REST

Lying Chest Press

Chest

2 x 12

Lying Chest Fly

Chest

2 x 12

Weighted Overhead Reach

Chest / Lats

2 x 12

REST

Biceps Curl

Biceps

2 x 12

Hammer Curl

Biceps

2 x 12

REST

Single Arm Row

Upper Back

2 x 12

Bent Over Reverse Fly

Back

2 x 12

REST

Chair / Bench Dips

Triceps

2 x 12

Overhead Triceps Extension

Triceps

2 x 12

We will do 2 sets of 12 repetitions. Start by doing each exercise one time and then repeat the entire set for a total of 2 rounds

Exercise

Focus Area

Sets x Repetitions

Push-Pull w/ Exaggerated Rotation

Chest & Back

1 x 10

Shoulder Circles
(forward and reverse)

Shoulders

10 Each Direction

Cross Body Shoulder Stretch

Shoulders

1 x 10 sec Hold

Cervical Lateral Bending
(ear toward the shoulder)

Neck

1 x 10 sec Hold

Downward Dog

Posterior Chain

1 x 10 sec Hold

     Step Through with Right Leg

Hamstrings

1 x 10 sec Hold

Downward Dog

Posterior Chain

1 x 10 sec Hold

     Step Through with Left Leg

Hamstrings

1 x 10 sec Hold

Downward Dog

Posterior Chain

1 x 10 sec Hold

Runners Stretch Right Leg

Right Hamstring

Left Quadriceps

1 x 10 sec Hold

Runners Stretch Left Leg

Left Hamstring

Right Quadriceps

1 x 10 sec Hold

Cobra

Spine, Abdomen

1 x 10 sec Hold

Childs Pose

Latissimus Dorsi

1 x 10 sec Hold

Deep Breaths & Gratitude

Relaxation

3

Move gently, relax, breathe deep, and return to baseline.

Video 1: Upper Body Strength

Are you ready to build strength in your upper body? We are raising the intensity and focusing our efforts on the waist up!

Video 2: Lower Body Strength

Together we will work strengthening our lower body. We will use a lot of calories as we move our biggest muscles.

Video 3: Cardio & Agility

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate and condition our body to be more efficient.

Video 4: Core & Balance

Let’s challenge our core muscles and our balance. 


A strong core provides support for movement, and can help to improve our balance.

Video 5: Hustle

We are going to move fast. If you don’t have a lot of time, you don’t need to skip your workout.

Start typing and press Enter to search

Shopping Cart