Upper Body Workout

If you have a rainy day that you can’t get outside to get a workout in, we have a fun workout for you to try.

This entire workout takes less than 10 minutes and it will work your Triceps, Shoulders, Lower Back, and Core.  It will even get your heart rate up a little.

You can throw the toy for your dog while you are doing the exercises so that Fido gets a workout too! Or you can put them in a down stay and work on their dog obedience.  Jack was depressed because he just wanted to go outside!!

Have fun!  Feel free to do the workout more than once! You can WATCH it before doing it!

1/ Warm Up:  Start with a warm up of Arm and Shoulder rolls and balancing exercises on the foam roller.

2/ Lower Back: Lay on your belly and work on your lower back by raising your arms and your legs up off of the floor. Keep your head in line with your spine.

3/ Tricep Pushups:  Put your hands on either side of your chest with your elbows bent.  Keep your arms close and slowly lift your body up off of the floor, straightening your arms.  Do a 5 count as you raise up from the floor.  Hold and do a 5 count as you lower.  Beginners:  Lower down on to your knees.

4/ Side Planks:  After doing 5 of the Tricep Pushups, put your right elbow on the floor and come up onto your feet.  You can hold the side plank for a 5 count, drop the hips down 5 times or lift your left leg 5 times. Work both sides. Beginners:  Stay on your knees.

5/  UP and DOWNS:  After you do  the side planks, come down on both elbows for a regular plank.  Push up with your left hand and then with your right to you are on both hands and then lower left elbow and then right. Repeat 5 times.  **Each round switch which side pushes up first.

6/ Down Dog Pushups:  Push back into a down dog. You can hold for 5 breaths or you can do 5 Shoulder Pushups by bending your elbows out to the sides and lowering your head to the ground.

7/ Boat Pose:  Swing your legs through your arms so that you are in boat pose.  Keep your chest up, don’t allow your back to round.  You can hold it there or you can do a dynamic one so that you go from boat pose, to flat on back to back to boat pose.

If one round is all that you have time for, CONGRATULATIONS for doing it! If you have more time and want to challenge yourself, do another round.  This time with 4 reps of each exercise and each round subtract one rep so by round 5, you are only doing one rep of each exercise.  That will get your heart rate up!!

WATCH the workout and Have Fun!!  Let us know how you do!!