Hey, Fitness Blender Family!
Welcome to Day 10 of Fitness Blender’s Free 2 Week Challenge!
Today's workout is designed to keep things interesting with basic exercises, just like we did on Day 4. But today is all about the upper body, and we will focus on the shoulders, back, biceps, and chest using a tri-set format – it's like doing three exercises in a row for each muscle group. You will also see a similar format tomorrow with Erica on Day 11. In today's Tri Set, we will add a rest between sets to change weights and more time to recover because we are working on strength.
But before we jump into the main workout, let's warm up those muscles. Do each exercise for 30 seconds twice. Start by opening your chest, then do wrist and shoulder circles. The wrist circles are a movement I love to add on push-up days. We will next move into a high plank to downward dog for some shoulder and core work and finish with air rows to get your back muscles going.
Now, onto the Upper Body Strength – the tri-set format. Each tri-set has three exercises, and you'll do each for 30 seconds, with a short break in between. Take a more extended break after each set of three exercises. (3 exercises = 1 set)
In the first tri-set, we're focusing on shoulders. We will start Military Presses, Lateral Raises, and Alternating Front Raises to work different parts of your shoulder muscles. For this round, I recommend using lighter dumbbells for the Lateral Rifles and Alternating Front Rifles. The delts are small muscles and do not require heavy weight. Just be sure to move with control.
Next, let's target the back and biceps. The tri-set includes an Alternating Neutral Row, Wide Row, and Standard Curls. These exercises will work on your back and biceps, contributing to that functional strength we discussed on Day 4. Combining the back and biceps is a great way to maximize your time working out. Did you know? The back and biceps complement each other because the biceps assist in our pulling motions. For this round, you can use your medium weights for the Alternating Rows but lower the weight for the wide row, which will target your rear delts.
Lastly, let's hit the chest with the final tri-set. Do Chest Press, Push-Ups, and Tricep Extensions (supine) for a complete chest workout. Just like our last round, our chest and tricep complement each other. Our triceps assist that exercise whenever we do a pushing motion, such as a push-up. Working your muscles together like this saves you time and makes your muscles work double time, as you will see in this final round. For the chest press, choose your weight wisely because we will follow that up with push-ups, which will be challenging. If you are a beginner, I recommend lighter weight for that exercise.
After two rounds of this tri-set, we will take a water break before our 3rd and final round. Once we finish all the tri-sets, it's time for a well-deserved cooldown. We will spend 30 seconds on each stretch. Start with a bicep and shoulder stretch, then do a supine twist on both sides, thread the needle stretches on both sides, tricep stretches on both sides and finish with a cobra stretch.
Today's workout gives you a good mix of basic upper-body exercises. This workout can be challenging, whether lifting heavy weights or starting light weights. Again, focus on controlling your weight. So, team, let's grab those dumbbells and get started!
Workout Structure
Equipment Needed:
• Dumbbell: (Light, Medium)
• Mat (Optional)
Warm-up 2 Rounds 30 seconds each (5 Min)
• Chest opener
• Wrist Circles
• Shoulder Circles
• High Plank to Downward Dog
• Air Rows
Tri set format (21 Mins)
3 Rounds 30 seconds on, 15 seconds off, 20 seconds rest between tri-sets
Tri Set Shoulders
• Military Press
• Lateral Raises
• Alt Front Raises
Tri Set Back and Biceps
• Alt Neutral Row
• Wide Row
• Standard Curls
Tri Set Chest
• Chest Press
• Push Up
• Tricep Ext ( supine)
Two times through and then a water break before 3rd the final round around another water break before the cooldown
Cool Down ( 4 Mins)
1 Rounds 30 Seconds Each.
• Bicep + Shoulder stretch
• Supine Twist L/R
• Thread the needle L/R
• Tricep Stretch L/R
• Cobra Stretch