P's Winter Upper Body Workout Part 1

Type: Hypertrophy

Muscle groups targeted: Upper body

Equipment: A resistance band is required, a mat is recommended

Length: 20 - 45 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 10 reps, 1 set, 30 sec rest between exercises

Intermediate: 12 reps, 2-3 sets, 45 sec rest between exercises

Advanced Reps/Sets: 12 reps, 4 sets, 30 sec rest between exercises

To mix my workouts up while maintaining a good routine, I make up a new workout routine for each term! This term my plan is to do two days of lower body strength and two days of upper body strength and last week we posted one of my lower body workouts. This week is one of my upper body workouts for this winter. I have adapted the workouts to not need equipment so anyone can do these from home!

Warm-up (5 min)

1. Jumping Jacks

2. Bird dog

3. Arm hugs

4. Inchworm to cobra

Rest: 30 seconds

Main Set

1. Bicep curls with resistance band

2. Tricep kickbacks with resistance band

3. Bench dip

4. Shadowboxing (30 sec)

Rest: 30 seconds

1. Skull crushers with resistance band

2. Hammer curls with resistance band

3. Isometric bicep hold - for this one you can use anything that is heavy enough for you to hold for 30 seconds!

4. Shadowboxing (30 sec)

Rest: 30 seconds

1. Arnold press with resistance band

2. Pushups

3. Plank shoulder taps - 20 in total, 10 each side

4. Shadowboxing (30 sec) Rest: 30 seconds

Cool-down (5 min)

1. Cat-cow pose

2. Arm swings

3. Crossbody shoulder stretch

4. Overhead tricep stretch

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program