An upper body workout targeting all of the major muscles and movement patterns in the upper body.
| Exercise | Reps x Sets | Teaching Points | Videos |
|---|---|---|---|
| Hanging Row | 12 - 15 x 3 | • Set the straps up so that both sides are the same length • Stand tall and hold the straps • Lean back with straight arms so that the straps take your weight and keep your hips high • With your palms facing in, pull your body up, keeping your elbows tucked into your body • Slowly lower yourself down, keeping the tension on the TRX straps throughout the movement | |
| Single Arm Row | 12 - 15 x 3 | • Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand • Bend forward from the hips, and place the left hand on the bench • Bend so that your upper body is parallel to the floor and the head facing down • The right hand with the dumbbell should hang straight down with the palm facing the bench • Keeping the arm close to the side of your body, pull the dumbbell up to your side • After a pause, lower the weight back to the starting position • Repeat the movement until the set is finished. • Switch arms and repeat | |
| Suspension Training Press Ups | 12 - 15 x 3 | • Hold TRX grip in each hand, facing away from anchor point • Assume push-up position with feet directly under anchor point and body at about a 45-degree angle • Flex elbows next to sides and slowly lower body until chest is even with hands • Forcefully contract chest and flex arms to drive body to start position • Repeat for specified reps | |
| Press Ups | 12 - 15 x 3 | • Get into position on the floor on your hands and toes in a plank position • Engage your muscles through your legs, glutes and core and then lower your chest down to the floor • Keep your back straight and your hips in line with your shoulders • Straighten your arms and push your body back up | |
| Shoulder Press | 12 - 15 x 3 | • Stand tall with a straight back and a dumbbell in each hand • Hold the dumbbells at shoulder height with your palms facing forward • Push upwards until the elbow are straight but not locked at the joint • Slowly return back down to the starting position | |
| Lateral Raise | 12 - 15 x 3 | • Position yourself with a wide stance and knees slightly bent • Hold a dumbbell in each hand with the arms straight by your sides and palms facing inwards • Lift your arms out to the sides, maintaining a small bend in the elbow until the hands reach shoulder level • Return the arms back to the starting position, maintaining control throughout | |
| Bicep Curl | 12 - 15 x 3 | • Stand with your feet shoulder width apart, knees slightly bent and back straight • Hold a dumbbell in each hand with your palms facing forwards and elbows straight • Bend your elbows to lift the dumbbells from by your thighs, up towards you shoulders • Avoid swinging the weights or arching the back to help lift the weight. Slowly return the weights back to the starting position | |
| Tricep Extension | 12 - 15 x 3 | • Stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended • The resistance should be resting in the palms of your hands with your thumbs around it. • The palm of the hands should be facing up towards the ceiling. This will be your starting position • Keeping your upper arms close to your head with elbows in lower the behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell |