Sculpted Upper Body Workout

Last month I promised an upper body workout that is sure to give you guns and a sculpted back. Well my photographer (aka The Hubby) was recently back in town (hoorah!) so I can finally share my latest HIIT workout.

My upper body workout is set up exactly the same as last month’s bootylicious workout, but in case you can’t remember or haven’t yet tried my lower body equivalent (if it’s the latter, why not? You really should!) here is how it works: complete each exercise below for 45 seconds with 15 seconds rest between each exercise. Once you have completed every exercise once have a 1-2 minute rest. That’s one set (round). Now repeat! (Or three times if you’re game!

Spider Man Push Up

Spider Man Push Up

1. Spider Man Push Ups

  • Start in normal push up position (on toes, hands shoulder width apart, fingers facing forwards).
  • Bend left leg and bring left knee to left elbow.
  • Complete push up.
  • Return left leg to starting position.
  • Now repeat with right leg.

Squat and Press

Squat and Press

Squat and Press

2. Squat & Press

  • Plant feet hip width apart (or slightly wider). Hold dumbbells (or small hand weights) at shoulder height.
  • Complete squat and on upwards movement press dumbbells to the sky (straighten arms).
  • Bend elbows and return dumbbells to shoulder height.
  • Repeat.

Bent Over Row

Bent Over Row

3. Bent Over Row

  • Bend knees (“lock” knees into this position) and hinge at the hips, bringing the chest towards the ground. Keep shoulders back and back straight (no hunching!)
  • Holding dumbbells with straight arms, bend elbows to pull (row) the dumbbells towards your stomach. Return to straight arms and repeat.
  • Tip: elbows should stay close to your sides, pointing behind you. Squeeze shoulder blades together during pulling motion.

Tricep Dip 1

Tricep Dip

3. Tricep Dips

  • Use a bench, step, coffee table (boyfriend, whatever).
  • Place hands by side and walk feet out away from your body (further feet are away, the harder it is!)
  • Bend elbows, pointing elbows behind you and lower body to the ground (keep back straight!)
  • Push with arms, straightening elbows to raise body upwards.

Lateral Flys

Lateral Flys

4. Lateral Flys

  • Bend knees (“lock” into position) and tilt body slightly towards the ground.
  • Hold dumbbells under chest with a semi-straight arm (“lock” elbow into a slight bend to protect the joint).
  • Raise arms from the shoulder outwards (like wings – hence the name, see?) to shoulder level.
  • Lower to starting position.

Lay Down Push Up

Lay Down Push Up

Lay Down Push Up

Lay Down Push Up

5. Lay Down Push Up with Snap

  • Lay on the ground with arms out in front.
  • Swing arms to in line with the shoulders and complete a push up.
  • Once in the top push up position (arms straight) jump feet in towards hands.
  • Jump feet back so that legs are straight.
  • Now lower body to the ground. Repeat.

Phew! Now say hello toned arms!

JB xx

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