January 12, 2012 @ 4:44 PM

 

Hi Everyone,

I hope you enjoyed the lower body workout that I posted on Monday.  Today is an upper body workout and all of the exercises will be done with your own bodyweight.  All you will need is a mat and your interval timer. The goal is to complete 5 sets of all 4 exercises and it should take you 15 minutes to complete the workout.  Beginner variations are also included and all of the workout details are below: 

 

Workout Details:

Set your Gymboss Interval Timer  to 20 rounds of 2 intervals: 30 seconds of work and 15 seconds of rest. There are 4 different exercises and you will do each exercise for 30 seconds.  Rest for 15 seconds before performing the next exercise in the circuit. After you complete the first round of all 4 exercises, keep repeating the routine over and over until you have completed 20 rounds (or 5 sets).  Take a quick sip of water during your 15 second rest intervals.  Here are the exercises:

1. Diagonal Burpee Push-Up: This exercise targets many muscles at once; the chest, shoulders, triceps, and core.  In addition, the diagonal burpee adds a cardiovascular component.

2 & 3. Side Elbow Plank Hip Raise: This exercise targets the shoulder of the supporting arm as well as the obliques (side abdominal muscles) closest to the floor. It's a great core exercise and helps give you develop a well defined stomach.

4. Chest Lift Pull-Down: This exercise works both the lower and upper back.  By lifting the chest off the floor you are targeting the lower back extensors.  Make sure that you squeeze your glutes (bum) and keep your hips on the ground throughout the entire exercise. When you pull the arms down, make sure that you squeeze the shoulder blades together. This motion targets the lats (the muscles that give the back the V-shape) and upper back muscles.

All 4 exercises count as 1 round (set). Perform 20 rounds (or 5 sets).  If you're a beginner, listen to your body and only do as many sets as is comfortable for you.

Enjoy!

 

Regards,

Bernadette Abraham
Your Fitness Professional

Neither Bernadette nor anyone associated with BernaciseMe.com will be held responsible or liable for any injury sustained while performing these exercises. Always consult with a physician before starting an exercise program.