Upper Body Circuit

I had such an overwhelming response to the 7-minute Fat Burning Circuit I am following up with my own 7 minute Upper Body Circuit

The exercises in this circuit are performed in 30 seconds (twice) or 60 seconds (once) ... whichever you prefer

Upper Body (with dumbbells)

• 1. Lateral raises - hold dumbbells in front of thighs. Bend over at hips slightly with knees bent. With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
• 2. Bicep curls (both left and right together)
• 3. Upright rows - hold dumbbells standing with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading. Allow wrists to flex as dumbbell rises upward. Lower and repeat.
• 4. Alternating bicep curls
• 5. Tricep kickbacks (both arms) - stand with feet about hip-distance apart and bend over at the hips, back flat and abs in until your torso is parallel to the floor. Pull the elbows up to the torso and relax the shoulders at you extend the elbows, bringing weights up behind you. Lower back down. Performing with both arms at the same time engages the core.
• 6. Overhead tricep extensions - position one dumbbell overhead with both hands under head of dumbbell (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat. Position wrists closer together to keep elbows from pointing out too much.
• 7. Pec decks - upper arms are out to your sides, palms facing forward, and are parallel to the floor. Elbows are bent at a 90 degree angle. Focus on bringing the elbows together (not your hands) for maximum chest squeeze. Hold this squeeze momentarily, and then bring the arms out to your sides again in a controlled manner.

Any questions, just email me!

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