Hit the pecs, shoulders, triceps, lats and mid-back muscles with this KILLER ladder-style upper body workout. Options are shown using a BOSU/stability ball, and modifications are given if you hate push-ups :).
Your arms will be like noodles after this workout. You are going to love it!!
Day 3 of the 21-Day Fit & Fierce Challenge.
Tools: a pair of moderate & heavy dumbbells, a chair or bench if you're a beginner, and if you own a ball or BOSU - grab it!
45sec / 40sec / 35 sec / 30 sec / 25sec/ 20sec
Push ups
Pullovers (or no BOSU)
Narrow chest press (or no BOSU)
Renegade rows
Chest flys (or no BOSU)
Reverse flys
Up Next in Upper Body
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Arms & Shoulders Strengthening Workout
This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will be on slow & controlled reps so you can really build your strength.
And... stay till the end f...
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Push, Pull, Hinge & Squat Strength Wo...
Work the foundational exercise patterns of the body that are responsible for every movement you make - push, pull, hinge, and squat(with the 5th, carry, covered as we hold onto the dumbbells for the exercises).
While these exercises are equated as "workout" exercises, they are movements we pe...
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Quick Arms & Abs Workout
This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.
Focusing on the same muscle for 2-3 sets you'll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo'ed.
Day 18 of the 21-Day F...
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