upper body workout
How it works: Complete the indicated number of reps for each move; immediately move on to the next exercise with no rest in between. Want a demo? Watch Jenkins walk you through each move in the video above. Repeat the circuit 2 to 3 times.
Wrist Stretch
A. Extend right arm forward, palm facing up.
B. With the left hand, gently flex the wrist so fingertips point toward the floor.
C. Release, then repeat on the other side.
D. Repeat the stretch on each side with the palm facing down, gently pulling fingertips to point toward the ceiling.
Back Row & Fly
A. Start with one leg in front of the other, back flat and hinged forward at a 45-degree angle, holding dumbbells in front of front knee.
B. Pull the dumbbells out to sides up to shoulder height, elbows bent at 90-degree angles.
C. Lower dumbbells back to start, then raise straight arms out to sides up to shoulder height.
D. Lower dumbbells back to start.
Do 16 reps.
Triple Fly
A. Start with one leg in front of the other, back flat and hinged forward at a 45-degree angle, holding dumbbells in front of front knee.
B. Lift arms straight up next to head in an “I” position, palms facing down.
C. Lower arms back to start, then lift straight arms up to a “Y” position.
D. Lower arms back to start, then lift arms out and away toward sides in a “T” position.
Do 8 to 10 reps.
Biceps Curl to Shoulder Press
A. Start standing with feet hip-width apart, holding dumbbells in front of thighs with palms facing forward.
B. Slowly curl dumbbells up to shoulders.
C. Rotate elbows out so triceps are parallel to the ground and elbows form 90-degree angles. Press dumbbells overhead.
D. Reverse movement to return to start.
Do 15 to 20 reps.
Medial Delt with Rotator Cuff
A. Start standing with feet hip-width apart, holding out your dumbbells by sides, elbows bent at 90 degrees with palms facing in.
B. Keeping elbows bent at a 90-degree angle, raise arms to shoulder height.
C. Rotate arms so dumbbells are over elbows, then press dumbbells overhead.
C. Reverse movement to return to start.
Do 16 to 20 reps.
Triceps Kickback with Rotation
A. Start with one leg in front of the other, back flat and hinged forward at a 45-degree angle, holding dumbbells by sides with elbows at a 90-degree angle.
B. Squeeze triceps to straighten arms, palms facing in. Lower dumbbells to return to start. Do 10 reps.
C. Squeeze triceps to straighten arms, rotating wrists so palms face up. Lower dumbbells to return to start, rotating wrists so palms face in. Do 10 reps.
D. Squeeze triceps to straighten arms, rotating wrists so palms face forward. Lower dumbbells to return to start, palms still facing forward. Do 10 reps.
Do 10 reps of each variation.
Triceps Press & Lift
A. Start standing with feet hip-width apart. Hold dumbbells by sides slightly behind thighs, palms facing backward.
B. Squeeze triceps to press straight arms back. Return to start.
B. Lift elbows up as if doing a dip. Return to start.
Do 16 reps.
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