upper body definition workout at home

Upper Body Workouts at Home Hits: 2832
WARM-UP

walk for 10 minutes

CHEST - BALL INCLINE DB PRESS I

Starting Position: - Position your upper back on an exercise ball; walk your feet forward until your upper body is at an incline. Hold a dumbbell in each hand and held above the chest with both feet flat on the floor. Keep a 90degree bend in your knees.

Movement: - Exhale as you press the dumbbells upward to a straight-arm position. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

BACK - EXERCISE BAND KNEELING LAT PULL DOWN

Starting Position: Secure the band above shoulder level and kneel with your back to it. Grip the handles with your arms fully extended overhead, palms turned forward.

Movement: Exhale as you pull the handles down and apart until the handles are at shoulder level. Inhale as you return the handles back up to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

CHEST - BALL DB FLYS I

Starting Position: - Position your upper back on an exercise ball; hold a dumbbell in each hand and held above the chest with both feet flat on the floor. Keep a 90degree bend in your knees.

Movement: - Inhale as you move the dumbbells away from each other and lower them towards the floor. Exhale as you slowly return the dumbbells to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

BACK - FOUR POINT STANCE I

Starting Position: - Get down on all-fours on an exercise matt and keep your back straight.

Movement: - Exhale as you raise your left leg up until it is even with your hip. Hold this position as long as you can. Repeat with other side as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

CHEST - FEET ON STEP PUSHUP

Starting Position: Get into a push up position with your feet on a step, and your hands shoulder width apart on the floor. Keep your back flat.

Movement: Inhale as you lower yourself down as far as you can by bending your elbows. Exhale as you press yourself back up to the starting position. Repeat
as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

BACK - EXERCISE BAND SINGLE ROW

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Extend your left arm straight out at shoulder level while gripping a handle in your left hand. Extend your right arm out and grip the other handle in your right hand with your palm turned down.
Movement: Point your right elbow back and exhale as you pull your right hand back towards your right shoulder. Inhale as you slowly return the handle back to the starting position. Repeat on other side as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

BACK - MATT BACK STRETCH I

Starting Position: Lie on your back on an exercise matt.

Movement: Wrap your arms under your knees and pull them into your chest. Hold this position for thirty seconds.

CHEST - STANDING CHEST STRETCH II

Starting Position: Stand and place your hands on your low back, with your fingers pointed down.

Movement: Press your chest forward and slightly up. Hold this position for thirty seconds.

CARDIOVASCULAR - CARDIO - JOGGING

jog for 20 minutes
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