Upper body workout

 

Kick start your workout and tone with this upper body workout by fitness trainer, Nikki-Fodgen Moore.

 

Whether you pop this into your full body workout, use it as a warm up or want to include it as an express upper body workout, these exercises are designed to tone and strengthen your upper body.

Express Sessions – 15 minutes
•    Go max out on each exercise for 50 seconds then rest for 10
•    Newbies, start with two rounds; seasoned fitspos, do four

Cardio Creators – 30 minutes
•    Warm up for 10 minutes
•    Sprint, jog on the spot, run up stairs or skip for 30 seconds, fast
•    Do two exercises
•    Sprint, jog on the spot, run up stairs or skip for 30 seconds, fast
•    Do two exercises
•    Sprint, jog on the spot, run up stairs or skip for 30 seconds, fast
•    Cool down for 10 minutes (walk/jog)

 

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Tricep dips

Perk: Shapely arms. Do this exercise every week to ensure you balance out your body and arms, especially if you are on autopilot at work...it helps lengthen and strengthen for lean, gorgeous arms.

Work:
1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

To mix things up a bit try the tip with a leg extension.Start with position A and raise your leg. Lower your body keeping your leg extented, push off the block and repeat.

 

NEXT: Push up

 

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Push up

Perk:  A push-up is a total-body functional movement that is great for increasing strength and engages the core and lower body. Being a bodyweight exercise, it can be done just about anywhere – with many variations to liven things up.

Work:
1. Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilise your lower half. Brace your core (tighten your abs, pulling your belly button towards your spine), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
2. Lower your body, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck until your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe.
3. Draw shoulder blades back and down, keeping elbows tucked close to your body for an isolated push-up or wider hands to work more of your chest, lats and open out your shoulders. This is great if you do a lot of computer work.
4.  Keeping your core engaged, exhale as you push back to the starting position.

Full push up:

NEXT: Push up to side plank

 

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Push-up to side plank

 

Perk:
Core activation and strength and upper body strength with legs roped in for the pleasure.

Work:
1. Do one push-up and as you come up, shift your weight onto the left side of the body.
2. Twist to the side while bringing the right arm up towards the ceiling in a side plank.
3. Lower the arm back to the floor for another push-up and then twist to the other side.
» Repeat the series, alternating each side, for 10 or more reps.
» You can also do this if you are doing push-ups on your knees. It’s all about the core and upper body rotation and arm extension with spine in line.

NEXT: Plank

 

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Plank

 

Perk: Few moves beat the plank and its variants for building a strong core.

Work:
1. Start by getting into a press-up position.
2. Bend your elbows and rest your weight onto your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time.

NEXT: Try Nikki Fodgen-Moore's lower body workout for a leg activation.

 

 

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