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Gratis Intense Workout

Upper Body Pusher

Intens   12 minuten

Doelgebieden: Arms, Core

Uitrusting: Exercise Mat

Upper Body Pusher
Tags
Lichaamsgewicht Workouts Arm Workouts
Beschrijving

Get ready to push it! This fast paced workout focuses on strengthening and toning your upper body, helping you spring into your warm weather tees and tanks. Give it your best shot with a variety of push-ups and planks that work your chest, shoulder and back muscles. No equipment required. Push away!

Exercises

Set 1: 1 ronde
Side Bends
Side Bends
20 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconden
Knees to Elbows
Knees to Elbows
20 seconden
Rest
Rest
15 seconden

Set 2: 1 ronde
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minuut
Firm your shoulder blades against your back for maximum effect.
Cobra
20 seconden
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 seconden
Plank with Shoulder Taps
Plank with Shoulder Taps
50 seconden
Stretch your arms overhead with palms on the ground.
Child's Pose
20 seconden
Dolphin Push-ups
Dolphin Push-ups
50 seconden
Rest
Rest
20 seconden
Return and repeat.
Tricep Dips
1 minuut
Rest
Rest
20 seconden
Plank Lateral Walk
Plank Lateral Walk
1 minuut
Firm your shoulder blades against your back for maximum effect.
Cobra
20 seconden
Rest
15 seconden

Set 3: 1 ronde
Full Right Side Plank
Full Right Side Plank
20 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconden
Full Left Side Plank
Full Left Side Plank
20 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconden
Rest
Rest
20 seconden

Set 4: 1 ronde
Upward Plank
Upward Plank
20 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconden
Shoulder Stretches
Shoulder Stretches
20 seconden
Tricep Stretches
Tricep Stretches
20 seconden

Workout Discussion

11 Nov
very intense. i would make it longer with longer rest periods as for myself.
08 Aug
Hi guys! How many times in a week, for you?
28 Jun
ممتاز
17 Feb
Very gud exercise for upper body....i luvd it....
04 Sep
jh

Verschijnt In

arms
Armen
bodyweight
Lichaamsgewicht

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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