10 Min Upper Body Strength Workout is Day 17 in Heather Robertson‘s Daily 10 workout series, which is a series of 10 minute workouts that Heather is uploading every day in the month of November. Though the title of this workout indicates it works your entire upper body, this is actually an arm and a shoulder workout. Which worked out very nicely for me this morning. I am currently doing the 7 Week YouTube Rotation I created and I am in Week 2. So today was Caroline Girvan‘s EPIC Day 8 Upper Body Workout, which uses large muscle group compound moves to work the entire upper body. There are no tricep or bicep isolation exercises. So I used this workout as a finisher to give my bicep and triceps some focused work (plus my shoulders also got some additional work). The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
10 Min Upper Body Strength Workout is 10:38 minutes; no warm up or stretch. Equipment: dumbbells and a fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.
- Curl & press (curl one DB to shoulder, curl other DB to shoulder, press one DB overhead, press other DB overhead, lower both arms back to start at the same time) (16.5# DBs)
- In & out curls (alternate one wide bicep curl with one hammer curl–when doing the hammer curl, palms are facing body) (15# DBs)
- Tricep push up
- Rear fly combo (alternate one bent over delt fly with one bent over Y fly–arms frame head in a V) (5# DBs)
- Walking plank & tap (start in straight arm plank, lower to forearm plank, raise back to straight arm plank then tap shoulder with opposite hand, once each hand)
- Repeat #1-5