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Day 14: How to Build Upper Body Strength from Home

Instructor: Kristine Chaussard
Level: All Levels

Focus :   

It is easier than we think for how to build upper body strength at home. It doesn’t take many props and today is a really fun day alternating between resistance bands, weights and body weight to see the challenge with each. Lots of lats today as well as posterior deltoids, upper back strengthening, and push ups! Yep, get ready for them, we are continuing to increase our strength in this 30 day program for lean muscle gain and fat loss. We should be seeing progressions in our stamina and strength by now. We focus on: shoulders, biceps, triceps, lats, anterior serratus, obliques, the chest and pecs and shoulder supporting muscles. Strengthen wrists and postural muscles and weak upper backs.

Remember that building lean muscle is largely what helps in burning fat even during rest periods. This is why our program focuses on using both weight training, body weight and resistance band training. Using these will maximize all our efforts.

Equipment Needed :     

Your mat, 1 resistance band, 1 lighter set of dumbbells, 1 heavier set of dumbbells/hand weights, a box or step or chair or stair if you have one. This is optional and for these exercises using it you will be able to do it directly on the mat. Also, we will secure our resistance band to a door knob or around a secure post today, so find some kind of anchor point you can use in the house or wherever you are.

Class Level :     

ALL levels. If you find anything too hard, suggestions for modifications are given. If you find it too easy, suggestions to make it more advanced are also given. Make these workouts and this 30 day program YOURS!

The Course of this Class :   

We start with scissor arms and windmills. Next we take it to the mat for our single leg kicking push ups. We take it into our quadruped position to work the entire posterior chain, working back of neck combatting forward head posture and spinal erectors for better posture. We’ll stand it up and take it to our resistance band anchor for a series of upper back, lat and posterior deltoid exercises. Grab your weights and continue for more biceps, triceps and shoulders. You get the idea, I won’t narrate all of class, just check the clip at the beginning of this video to give you a sneak peak. And I’ll tell you I definitely felt the blood pumping in my upper body towards the end of class, goal completed! You’ll see how to build upper body strength from home is pretty simple to do.

Today was a full workout, as we progress in our program not overdoing is important. There are suggestions written below for other upper body workouts you can favorite to try later, but if you do more today consider a cardio mat from day 5 or 12 below, otherwise stretch! See you tomorrow!

Goals :     

Stronger upper body, creating a more balanced musculature throughout whole body. Stronger arms and shoulders and mid back. Improve posture. Improve plank strength and form, as well as push up strength. Build lean muscle tone. Get more definition in muscles. Lose fat. Transform your fitness. Alternate daily workouts for a full body toning week. See and feel actual progressions. Achieve your goals whether to improve strength, posture, burn fat and calories. Have fun 😉!

Next up : 

Cardio day.

Other fit challenges you may like :   


Add a Cardio workout onto today :

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 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

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