“Keep your fitness mat at proximity for motivation, take a couple of breaks from your home-working & Netflix fest, and drop a series of push-ups throughout the day. “Being stuck at home 24 hours a day, we are likely to be laying or sitting badly on our sofa more often than usual. “If you were able to maintain a good upper body fitness routine pre-confinement, why stop?” notes Souteyrand. For example, a 2014 study found the upper body to be crucial to the generation of leg power during intense cycling. When it comes to cycling and running you’d think it’s all in the legs, but a strong upper body is crucial for keeping your form over distance. Upper body strength doesn’t just stop at your top half either. In a 2019 study published in the journal Nutrition, Obesity, and Exercise, men who could do at least 40 push-ups in 30 seconds had a lower risk of heart attack, heart failure, and other cardiovascular conditions than those who could do less than 10. So there’s more to an upper-body workout then just being able to fill out your t-shirt. While it’s important to maintain the upper-body so we have enough strength for our daily chores in work and life, it is also crucial to reduce the risk of injuries and prevent any health issues down the issues.” “Keeping the body healthy is one of my main concerns,” says Souteyrand, “and should be for everyone.
Repeat (two rounds total).What Are The Benefits Of A Strong Upper Body? Stop lifting when your arms reach shoulder height.Ĭircuit 3 is complete. Lift your arms to the side so your body forms a T.Start with feet shoulder-width apart holding cans or dumbbells in both hands.Slowly bring your arms toward your hips, squeezing your back muscles like there is a pea between your shoulder blades.Hinge at the hips so your torso is parallel with the floor. Stand with feet shoulder-width apart holding cans or dumbbells in both hands.Repeat (two rounds total).īent-over row with canned good: 12-15 repetitions Return to starting position.Ĭircuit 2 is complete. Your feet should be straight out in front of you. If you need to modify, bend your legs. Place your hands at the edge of a sturdy chair, facing away from the chair.Return your arms to starting position to complete one repetition.Rotate your palms so they are facing away from you, then press the weight overhead.As you straighten your legs, curl your weights to your shoulders.Your thighs should be parallel to the floor and your knees should not go past your toes. Putting the weight in your heels, squat back like you are sitting in a chair.Start with your feet shoulder-width apart and hold cans or dumbbells, if you have them available, in each hand.Squat-curl-press with cans: 10-12 repetitions Simultaneously jump your legs out and arms overhead.Ĭircuit 1 is complete! Rest for 30 seconds.Start with your feet together, hands by your side.Press your arms back slowly, straightening your elbow.Hold cans in each hand so your palms are facing the ground. Standing triceps kickbacks with canned goods: 8-12 repetitions Once your chest grazes the ground, reverse the movement by applying force to the ground or bench through your hands, extending your elbows until you return to starting position.
Lower your body toward the ground, keeping your elbows close to your body (20 to 45 degrees away).Align your body from head to toe, arms fully extended, hands slightly wider than shoulder-width apart, head and neck gazing forward in neutral position.Modified pushups (on knees): 8-12 repetitions After all, there are only so many pushups you can do in one sitting. Weights are useful for adding resistance, but there also are a number of exercises you can do using your bodyweight or items you have around the house. Put your shoulders, chest, triceps, and back to work in this 20-minute circuit created by Asphalt Green personal trainer Chris Gould. Working your upper body without traditional gym equipment can be challenging.
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