Share on facebook
Share on twitter
Share on pinterest
Share on whatsapp

Day 26: Best Plank Upper Body workout for women at home

Instructor: Kristine Chaussard
Level: All Levels

Focus :   

A best upper body workout for women at home, why women? Not women only, this class is for everyone truly; but it’s particularly helpful to gradually stepping up progressing strength in the upper body. Shoulders, shoulder supporting muscles, shoulder blades, arms and wrists plus the core and obliques are all targeted today. We’ll start easier and progress to harder in the positions of our planks. This will improve plank and push up strength both. You’ll be able to track your progressions today throughout class, see how far you’ve come in these last 30 days in your strength gain and where you need to keep working. We are all a work in progress, so wherever you find yourself at, be encouraged! We’ll focus on form as well as function, and all this will not only improve your workout strength but your strength for every day tasks.

The addition of core slider today will really intensify the work. Remember that many household items can easily substitute so use what you have but know that this is an important part of getting deeper into that core strength in the body.

Equipment Needed :     

Your mat, 1 heavier set of dumbbells/hand weights, 1-2 core sliders (a hand towel works on a hard floor, a paper plate works over a carpeted floor), and a box, or stair or step or household chair (use what you have for this).

Class Level :     

ALL levels. Modifications are given. You’ll easily be able to adapt this class to make it your own, whether you are needing more challenge or you are needing to build in with stepping stones. Push yourself while also listening to your body!

The Course of this Class :   

We start with our hands elevated above the level of our feet. Next, hands and feet will be at ground level together. Last, feet will be elevated above hands. So we will work from simpler to harder in terms of difficulty. If you struggle with wrist strength, we will alternate a good amount on our forearms today, so that should help. We will essentially work through the same sequencing 3 times in each plank position to challenge our strength, improve it, increase it, and also see how we have improved and where we need to continue to work. This is a more classical Pilates class today than some of the weight lifting we have been doing during these 30 days, but not any easier. I hope you will come back regularly to this particular class as repetition is truly how we make progress in these positions. This is a best upper body workout for women at home because it requires little props and is highly functional improving overall health and strength even in daily activities. This work is also full body as it takes lots of energy to hold these positions and therefore we are burning calories.

Well done today, what did you notice has improved? What are you still developing in strength? Share below if you’d like in comments. If you are looking to do more, hit some cardio, otherwise hydrate, fuel and rest up for tomorrow, you are in the home stretch! Check the 30 day library here for cardio from other prior days.

Goals :     

Stronger shoulders, shoulder supporting muscles, arms and wrists. Better plank form and push up form. More strength and endurance through those particular exercises and more confidence. Balanced musculature. Tone. Shape. Sculpt. Trim. See and track progressions. Continue to fine tune and transform fitness. Challenge ourselves. Burn calories. Achieve your goals. Have fun 😉!

Next up : 

Full Body.

Other fit challenges you may like :   


Add a Cardio workout onto today :

Day 20: Cardio Sprint workout, 3 Circuits – Sprint to the Finish Line!, Day 12: This Weighted Cardio Workout packs a punch, Day 5: Low-Impact Cardio at-Home, Sweat it to Shred it

More Upper Body Mat classes you may like :  

Day 14: How to Build Upper Body Strength from Home, Day 9: Strong Arms, Strong Shoulders – Planks Away over the sea!, Day 1: Arms Strength Training, Trim & Tone Upper Body!, Sure to Burn, Fun & Fabulous Abs & Arms, Body Weight Training and Planks, Live Replay, Plank Party! Take the challenge: 17 minutes of planks!, Toned Arms and Tight Abs Workout – Upper Body Makeover, Live replay

Keep daily fit with us here