November Workout – Jogging with Upper Body Exercises

Saturday, November 17, 2012

 

  • Arm Circles forward30 seconds
    • Start with your arms by your sides
    • Circle your arms forward in large circles . Keep your arms straight
    • Arms

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  • Gentle Body twists30 seconds
    • Start by standing tall with your arms at your sides and feet together.
    • Keeping your feet planted on the ground twist your body to the right and keep your knees slightly bent. Twist till you feel a nice stretch.
    • Now twist to the left until you feel the same stretch. Let your arms swing naturally by your sides as you perform the action
    • Tip: Keep your back straight and your stomach muscles engaged.
    • Lower back
    • Upper back

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  • 30 seconds Jog and Curl30 seconds
    • While jogging on the spot, kick your buttocks gently with your feet. At the same time with your arms at your sides bend and straighten your arms in a curling motion (biceps Curl)
    • Back Legs
    • Biceps
    • Front Legs

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  • Upper Body Challenge (5 minutes)
  • T-Raise1 minute
    • Start with your legs together and slightly bent. Bend at the hips keeping your back straight. Hold your weights together in your hands with your palms facing forward.
    • Now raise your arms out to the side up to horizontal. Keep the arms straight but not rigid. Hold for 2 counts.
    • Return to start
    • Shoulders
    • Upper back

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  • Wide arm- Bent over rows1 minute
    • Feet are shoulder width apart. Hold the weights in front of your ribs. Bend the knees and lean forward about 45 degrees. Keeping the back straight. Lower the weights straight down until arms are extended.
    • Now squeeze the shoulder blades together and lift the weights up to the ribs. Keep the elbows out at all times
    • Lower back to the start and that completes one repetition.
    • Tip: Use a 5-10 pound weight- or milk jugs filled with water.If the exercise is to difficult use less weight.
    • Upper back

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  • Shoulder Press1 minute
    • Stand with your feet about shoulder width apart. and knees slightly bent. Hold a 3-5 pound water bottle in your hands and rest it on your shoulders with palms facing up
    • Now extend the arms to the ceiling until they are straight. keep your stomach tight and neck relaxed.
    • Bring the arms back down to the shoulders. That is one rep.
    • Shoulders

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  • Bent Over Lateral Raises1 minute
    • Use a 3-5 pound weight- or milk jugs filled with water. Feet are shoulder width apart. Hold the jugs in front of your ribs. Bend the knees and lean forward about 45 degrees. Keeping the back straight. Lower the weights straight down until arms are extended.
    • Squeeze in the abs and begin to raise the arms out to the sides until they are parallel to the floor. Keep your arms straight but with a soft bend at the elbow. With your palms facing towards your knees.
    • Slowly lower the arms back to the beginning position.
    • Tip: Maintain correct body alignment and do not allow the arms to bend less than 90 degrees (ie. arms will be almost completely straight throughout the exercise.
    • Upper back

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  • Waving Pushups1 minute
    • Start in a low plank position with the hips about 2 inches off the grounds.
    • Push up and as your arms straighten lift your left hand and roll onto the outside of your feet.Both feet should touch the ground. Keep your body aligned.
    • Straighten your left arm so that your fingertips are pointing to the ceiling. Now hold the position for one second
    • return to the plank.
    • Lower to start position. Repeat on the other side. That’s one rep.



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