Sonia's Sequential Upper Body Blitz

Equipment: dumbbells, mat, step with risers under both ends.

Do each sequence in the order listed. Do each sequence 1x - 3x times through before moving to the next sequence. Use no less than a 4/4 count unless specified differently.

Sequence 1

Place your mat on top of the step and begin by lying supine the long way. Your feet may rest on the floor or on the end of the step. Make sure the back does not arch up - stabilize that core!

Lying supine:

• 8x, chest flies,
• 8x, chest presses,
• 8x, skull crushers,
• 8x, lower the straight arms back overhead,
• 8x, weighted crunches (hold weights near shoulders or together in front of chest, crunch 4 counts up/4 counts down.).

Sitting up at the end of the step:

• 8x, reverse flies,
• 8x, high rows (dumbbells chest high, elbows pointed to the side, squeeze elbows back),
• 8x, low rows, (upper arms near body and bent at 90, hands extended forward palms up; pull back bringing elbows towards each other just a little; as you release push the hands forward so there is less than a 90 degree bend),
• 8x, mid-high rows (weights are vertical in front of the rib cage with elbows bent at more than 90 degrees. Pull the elbows back and toward each other),
• 8x, weighted twist crunch (sitting tall with feet flat on the floor hold the weights as for the mid-high row. Lean back, twisting the torso to the right so that the right elbow moves towards the step. Lift back to the center. Alternate twisting right and left for a total of 8 on each side)

Sequence 2

Standing:

With knees soft and feet fairly close together, begin with the dumbbells down at your sides.

• 1-4) lift the dumbbells laterally,
• 5-8) turn the weights over so the palms face the ceiling,
• 9-12) lift the arms straight up overhead,
• 13-16) lower the right arm straight out to the front,
• 17-20) lower the left arm straight out to the front,
• 21-24) lower the right dumbbell to the front of the right thigh,
• 25-28) lower the left dumbbell to the front of the left thigh,
• 29-32) return the dumbbells to starting position AND go right into..

• 4x, hammer curls,
• 4x, triceps kickbacks,
• 4x, rotator cuffs (with upper arms tucked into the body and the elbows bent at 90 open the forearms to the sides),
• 4x, laterally rotate and turn (lift the elbows, which are bent at 90 degrees, up and out. At the same time turn the thumbs/end of weights down. At the top the elbows will be slightly higher than the hands).

Sequence 3

Standing or seated on edge of step or on a chair:

• 4x, biceps curls,
• 4x, bent arm lateral lifts,
• 4x, overhead presses,
• 4x, overhead triceps,
• 4x, elevated biceps curls (arms extended forward at shoulder height or slightly lower, palms up; curl to shoulders),
• 4x, rear delt lifts (with arms down at sides and dumbbells towards thighs lift the dumbbells straight back; turn the palms to the back wall as you lift bringing the dumbbells towards each other so that the ends touch or almost touch behind you).

Sequence 4

Lying prone on the floor:

• Cross your hands under your forehead and rest the forehead on them. Keep the neck neutral - the chin is not tilted up or down.
• 8x, lift just the upper body keeping the feet glued to the floor,
• 8x, release the hands and extend the arms straight out to the sides with the hands lightly fisted and the forehead resting on the floor (keep that neck neutral). Lift the arms up until you feel a pinch between the shoulder blades and release. DO NOT lift the head or the feet,
• 8x, fold the hands at the back of the waist. Keep the upper body on the mat and lift only the legs,
• 1x, extend the arms out like superwoman - lift the upper and lower body together and hold for 16 - 32 counts.

Sequence 5

Turn supine with feet flat on the floor and knees bent. Lift your head and shoulders (optional). Bring the knees to 90 degrees with feet relaxed. Do not let the back arch up. Hold the core steady and neutral.

• 4x each side, lower the right/left toes toward the floor and back up keeping your core steady, 4 down/4 up (64 counts),
• 4x, lower the toes toward the floor together, 4 down/4 up (32 counts),
• 4x on each side, slow bicycles, 4 to draw knee in as body turns and opposite leg extends, 4 to reverse the move (64 counts),
• 8x, 2/2 bicycles (32 counts).

Stretching should be done between each sequence.

Write if you have any questions or comments. I love to hear from other instructors.

Sonia

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