Health & Wellness

Upper Body Workout

Easy, Medium, and Hard Variations

Exercise One:
Pushups + Shoulder Taps: 3-4 sets of 10 reps

Easy: Pushups on Knees
Tips:
1) Keep butt down
2) Elbows tucked, but not completely

Medium: Regular Pushups
Tips:
1) Butt down, core tight, legs straight.
2) Don’t let hips sink too low.

Hard: Pushups with chest clap
Tips:
1) Be a ninja

Exercise Two:
Inverted Rows: 3-4 sets of 10 reps

Easy: Body held at slight angle
Tips:
1) Keep your body straight and tight.
2) Elbows tucked, grazing the sides.

Medium: Body held at steep angle
Tips:
1) Keep your body straight and tight.
2) Elbows tucked, grazing the sides.

Hard: Body held horizontally
Tips:
1) Don’t let go of bar

Exercise Three:
Renegade rows: 3-4 sets of 10 reps

Easy: Pushup on knees
Tips:
1) Maintain stiff wrists
2) Elbows close to torso
3) Maintain neutral spine

Medium: Regular Pushup
Tips:
1) Maintain stiff wrists
2) Elbows close to torso
3) Maintain neutral spine

Hard: Add walking step
Tips:
1) Go as far as possible and goal distance rather than a high number of reps

Exercise Four:
Shoulder Press: 3-4 sets of 8 reps

Easy: Push Press
Tips:
1) Start with 3 inch dip in the hips and knees
2) Use your legs to help drive the barbell up
3) Tuck your chin then pop your head through your arms as if you were looking through a window

Moderate: Press
Tips:
1) No leg drive
2) Squeeze your glutes and keep your core tight
3) Tuck your chin then pop your head through your arms as if you were looking through a window

Hard: No hard version! Pamper yourself by doing the moderate version.