Try these 4 body weight exercises to get your upper body and core strong and beautiful.

[title type=”h2″]CORE AND UPPER BODY[/title]
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Exercise 1

Burpees 1 set of 45s
This exercise will increase strength & boost your metabolism. It is a cardiovascular exercise
Muscles used: Chest, triceps, core and lower body muscles.

1. Start in a standing position
2. Lower your body into a squatting position, placing your hands on the floor in front of you, 3. Lower your body down and do a push up (for beginners or for those not wanting to kick your feet back can walk your feet back into a pushup)
4. Kick your feet back into a squatting position (again for beginners or for those not wanting to kick feet can walk feet to starting. You can jump up to starting position to add intensity).

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Exercise 2

Side plank 2 sets of 30s each side
This exercise will help to strengthen your abdominals, back and shoulders.
Muscles used: Transverse abdominis, obliques, deltoids, gluteus medius, gluteus minimus (abductors) and adductors

1. Lie on your right side with your legs straight out.
2. Prop yourself up with your right forearm so your body forms a diagonal line
3. Keep your elbow directly beneath your shoulders without letting your hips drop
4. Repeat on the other side.

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Exercise 3

Push up to side plank 2 sets of 45s
This exercise will help to strengthen your upper body muscles.
Muscles used: Chest, front deltoids, triceps, external and internal obliques, transverse abdominis

1.Begin in a high plank position with hands slightly wider than shoulder width
2. Lower body to the floor do 1 push up and as you come up, shift your weight on to the left side, twist, rotate your feet and bring your right arm up towards the ceiling into a side plank
3. Lower your right arm back to the floor into a plank position
4. Do another pushup and twist to the right side bring left arm up

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Exercise 4

Triceps dip 2 sets of 15 repetitions

This exercise will help you to define your triceps muscles targeting all three tricep muscles and can be done pretty much anywhere.  Muscles used:Triceps, chest, anterior deltoids

1. Hands should be on both sides of secure bench or chair shoulder-width apart. Palms down and fingertips pointing down.
2. Extend your legs out in front of you (bend knees for modification) ensuring you have a slight bend in your elbows before lowering your body
3. Slowly bend your elbows and lower your body toward the floor until your elbows are at about a 90-degree angle. Your back should be close to the bench or chair while doing this movement.
4. Once you are at the bottom of the movement, straighten elbows back to starting position and repeat.

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