Upper Body Workout 2 for 08 Apr 2020

Upper Body 2

Equipment needed: mat, timer

 Warm up with 30 seconds high knees and 30 seconds skaters

Round 1

15 sit ups

15 knee tucks

15 plank crunches

15 single leg hip thrusts (each side)

30 second reverse plank

Round 2

20 sit ups

20 knee tucks

20 plank crunches

20 single leg hip thrusts (each side)

45 second reverse plank

Round 3

25 sit ups

25 knee tucks

25 plank crunches

25 single leg hip thrusts (each side)

60 second reverse plank

Equipment needed: timer

Warm up with 30 seconds punches and 30 seconds high knees and arms

Round 1

15 tricep kickbacks

30 seconds ceiling punches

30 seconds raised arm circles

15 over head press

30 second plank

Round 2

20 tricep kickbacks

45 seconds ceiling punches

45 seconds raised arm circles

20 over head press

45 second plank

Round 3

25 tricep kickbacks

60 seconds ceiling punches

60 seconds raised arm circles

25 over head press

60 second plank

Safety advice

Make sure you have a clear space to perform all the exercises. If any exercises require the use of a chair or step, ensure you are wearing trainers which will help you grip the floor, so you don’t slip. Use walls to steady yourself and any chairs that you may use. If any of the exercises hurt more than the usual muscle exertion feeling, then you must stop and not repeat the exercise.

Explanation

Each work out has a warm up to warm the muscles being worked. Then there are 3 rounds of 5 exercises, just like a regular Be Strong workout. Each round will get a little harder, as we will work for longer each time. The first round is 15 reps or 30 seconds for each exercise. The second round is 20 reps or 45 seconds for each exercise.  The third round is 25 reps or 60 seconds for each exercise.

Just do what you can, if you can’t complete all three sets, it’s fine. Just do what you can. The next time you do it, try to get further along. Your best is always good enough.

Cooldown

When you have finished your workout make sure you stretch the muscles that you have worked, gently.

https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/

Trusted Advice and Guidance

https://www.nhs.uk/conditions/coronavirus-covid-19/