Upper Body Workout – Do your best, forget the rest! Maximum reps – do as many as you
can.
Warm-up:
March in place 30 sec
Run in place 45 sec – 15 seconds with knees up, 15 seconds with knees wide, 15 seconds
heels up (buttkicks)
30 sec Jumping Jacks
30 sec Run Lunges with Alternate Arm Raises
3 reps Expand/Contract Chest Back – Shoulder Stretch – Wide foot stance, inhale arms
up, raching tall, then release arms downward, expanding the chest
40 sec arm circles – Medium size, 20 sec clockwise, 20 sec counterclockwise. Position
palms up and fingers towards ceiling, then perform the arm circles
Huggers – swing arms like your hugging yourself, alternating arm position (left over
right, right over left). 20 sec
Swimmers – Simulate crawl stroke, then back stroke, alternating arms. 20 sec
Reachers – Think of your arms when taking a spiking approach. Extend arms up high
and swing them back behind body as far as you can.
Shoulder-Tricep Combo Stretch – One arm across the chest, hold straight for 20 seconds,
then with same arm, bend arm overhead and with opposite hand , grab elbow and pull
arm back behind head. Repeat on other side.
Exercises – Do your best, max reps mean do as many as you can…If using dumbbells,
don’t use heavy ones. Min. 5 lb to 20 lb range, or utilize bands. You can use filled water
bottles or heavy books too! Breath in on rest or easy part of exercise, breath out on
lifting or hard part of exercise!
Standard Push-ups – do as many as possible – max reps.
Reverse Grin Chin-up – if you are using a band instead, wrap around a strong nonmoving object, sit down on the floor, and pull towards your chest, elbows out.
Decline Push-ups – Elevate feet on chair, perform maximum amount of push-ups.
Heavy Pants – if you are using dumbbells, start with one foot forward and bend knees,
bend at waist, keep back flat. Lift weights from forward foot up to waist, keeping elbows
side to side. If using a band, twist band in small loop and place foot inside.
Diamond Push-Up – hands in a diamond, place below heart.
Alternate shoulder press – standing military press one arm at a time. Palms out at the
bottom to palms facing inward at the top
In and out bicep curl – Stand curls with palms-up grip. Bring weights back down and
turn forearms out to sides for side curls. Rotate back and forth. 12-15 reps.
2-Arm Triceps Kickback – Raise upper arms and keep at 90 degrees. Straighten arms
back to kick back the dumbbell (think of your spiking approach when you bring your
arms back).
Static Arm Curl – one arm held static at 90 degrees, while other does 4 reps. Alternate
arms and repeat sequence 3 more times. Total 16 reps per arm.
Chair – Dip – Using a chair, heels on floor, legs straight, hands at sides of body and on
front of chair, lower body off chair and lift back up. Maximum reps.
Lying down Triceps extension – on back, lie on foor and bring dumbbells on either side
of head in line with forehead elbows bent. Then extend lower arms skyward without
moving elbows and upper arms. 12-15 reps.
Butterflies – lie down, knees up, hands down on the floor extended out. Bring arms
towards your chest. Max reps.
Crouching Cohen Curl – crouch like your in a defensive position in volleyball (feet out,
stay low). Place elbows just below knees and be sure to straighten arms completely at
bottom of movement while keeping this position. Curl arms up and repeat. 12-15 reps.
Side Tri-Rise – Lying on right side, place right hand on left shoulder and left hand
between armpit and chest with palm on the floor. Push up, raising body off the ground.
Lower body almost to floor then repeat. Do as many as you can, then switch arms.
Cool Down and stretch
Shakers – shake out body
Huggers – Swing and hug yourself, alternate arms 20 seconds.
Stirrers – Bend over and hang one arm straight down. Swing in a circular motion as if
you were doing a giant pot, alternate arms.
Reachers – Think of your arms when taking a spiking approach. Extend arms up high
and swing them back behind body as far as you can.
Shoulder-Tricep Combo Stretch – One arm across the chest, hold straight for 20 seconds,
then with same arm, bend arm overhead and with opposite hand , grab elbow and pull
arm back behind head. Repeat on other side.