Getting Fit with Denise Austin – Upper Body Toning | 10-MIN
Light cardio: Jumping jacks, jump rope, jogging in place
Arm circles (forward and backward)
Shoulder rolls
Workout (3 sets of 12-15 repetitions per exercise):
Chest:
Push-ups (modify on knees if needed)
Dumbbell chest press (if at gym)
Back:
Rows with resistance bands (or dumbbells at gym)
Superman exercise
Shoulders:
Lateral raises with dumbbells (or water bottles)
Arnold press (with dumbbells at gym)
Biceps:
Bicep curls with dumbbells (or water bottles)
Hammer curls with dumbbells (or water bottles)
Triceps:
Overhead tricep extensions with dumbbells (or water bottles)
Tricep dips on a chair
Cool-down (5-10 minutes):
Static stretches for major muscle groups in your upper body (hold each stretch for 30 seconds)
Tips:
Choose a weight that challenges you for the last few repetitions of each set.
Maintain proper form throughout each exercise.
Rest for 30-60 seconds between sets.
Listen to your body and take rest days when needed.
Variations:
This is a basic sample workout, you can find many variations online or in fitness apps. You can adjust the exercises, weight, and repetitions based on your fitness level and goals. There are also bodyweight exercises you can substitute if you don’t have dumbbells or resistance bands.
For example, here are some bodyweight substitutions:
Wall push-ups instead of regular push-ups
Inverted rows on a sturdy table or bar instead of rows
Plank variations instead of Superman exercise
I recommend finding a routine you enjoy and that fits your needs!