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30 Day Challenge Week 2: Check in With Your Coaches

Functional Upper Body Workout for Strength and Coordination

33 Min • Upper Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    If you’re looking for a tough, effective at home upper body workout, you’re in the right place.
    I wanted to spice up this upper body workout a bit, so I took all of my favorite go-to upper body exercises that make for a well rounded routine, and made some very simple changes. For this workout, we’ll be doing a rep on one side, a rep on the other side, and then a rep in unison. It’s amazing how minor modifications can completely change the dynamic of a workout. In this instance, it takes a lot more bodily control to be able to complete the range of motion and the core has to work a lot harder in this format to be able to stabilize the body while just one side does the work. Make sure to really emphasis and focus on clean form throughout this workout; if you need to, lift lighter until you feel completely comfortable with this slightly different alternating repetitions approach.
    As you go through this workout, make sure to lift to challenge yourself! Make it count. There is a huge difference between going through a workout just to get it done - just letting the time pass - and really pushing yourself during every interval. Here’s how to gauge how much you should be lifting as you go through this routine; by the last 10 seconds of each of these intervals (particularly on the second round of each exercise) you should really be struggling. It is preferable to have to tap out of the last couple of seconds of a strength interval than it is to finish the interval and feel like you have much more effort that you could still give. Push yourself.
    Workout Structure
    Upper body strength exercises done in groups of two, twice through for each set, using a 45/15, timed format. Warm up and cool down are both included. All you need is dumbbells, but if you don’t have them, you can always use antagonistic approach, or find objects around the house to use in place of weights.
    Printable Alternating Upper Body Workout
    Warm Up Cardio (25 Seconds Each)

    Strength Workout  - 45 On, 15 Off
    Bicep Curl
    Tricep Extension
    Reverse Fly
    Chest Press
    Overhead Press
    Lateral Raise
    Ventral Raise
    Burnout Round
    Push Ups
    Tricep Dips
    Back Bow Pulls
    Arm Circles
    Cool Down & Stretch
    What did you think of this routine? Did it leave you sore? I definitely felt sore for a couple of days after this one. I will come back to this routine in the future!