- Standing with a flat back and tight core, raise your arms to the sides.
- While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
- After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Upper-Body Bottles 1!
35 min
·
7 exercises
Here we go with the big workout number 2! Again, take a look at the exercises involved in today's challenge. The instructions are there for you should you have any doubts on how to perform each exercise. Use either 2 dumbbells or 2 water bottles for the resistance exercises.
Standing Arm Circles
Swing forwards 10 times, rest, and then swing backwards 10 times!
0:45 rest
Shadow Boxing
Jab non-stop altering your lefts and rights for the full 30 seconds!
0:45 rest
Wall Push-Ups
Take these nice and slow, activating your upper-body muscles as you do.
1:30 rest
Dumbbell Floor Chest Press
Hold 2 bottles or dumbbells that weigh between 2lbs & 4lbs each and press that weight up between 10 & 12 times!
1:30 rest
Standing Two-Armed Bent Over Dumbbell Rows
Hold those same weights & work through between 10 & 12 of these. Remember, the instructions are there if you need!
1:30 rest
Dumbbell Overhead Shoulder Press
You're so close! Push those bottles/dumbbells up and above!
1:30 rest
Static Push-ups
The final exercise of the day. Hold a push-up position for 15 seconds, twice! Use your knees if necessary.
This Upper-Body Bottles 1! 35 min gym workout plan effectively targets your abs, arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 7 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Upper-Body Bottles 1!
35 min
·
7 exercises
Here we go with the big workout number 2! Again, take a look at the exercises involved in today's challenge. The instructions are there for you should you have any doubts on how to perform each exercise. Use either 2 dumbbells or 2 water bottles for the resistance exercises.
Standing Arm Circles
Swing forwards 10 times, rest, and then swing backwards 10 times!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Shadow Boxing
Jab non-stop altering your lefts and rights for the full 30 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Wall Push-Ups
Take these nice and slow, activating your upper-body muscles as you do.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
- Repeat using the opposite arm.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Dumbbell Floor Chest Press
Hold 2 bottles or dumbbells that weigh between 2lbs & 4lbs each and press that weight up between 10 & 12 times!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Standing Two-Armed Bent Over Dumbbell Rows
Hold those same weights & work through between 10 & 12 of these. Remember, the instructions are there if you need!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Dumbbell Overhead Shoulder Press
You're so close! Push those bottles/dumbbells up and above!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
- Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
- Place the dumbbells on top of your thighs with your palms facing down.
- Raise the dumbbells to your shoulders.
- Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
- As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
- Pause for a count of one.
- Slowly return to the start position inhaling as you do so.
- Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
- Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
- Raise the water bottles to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Static Push-ups
The final exercise of the day. Hold a push-up position for 15 seconds, twice! Use your knees if necessary.
Primary muscle group(s):
Abs, Chest
Secondary:
Abs, Shoulders, Triceps
- Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
- Lower your chest to the floor and hold for 30 seconds.
- Straighten up to starting position.
Primary muscle group(s):
Abs
- From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
- Engage your core and hold this position for the designated amount of time.
- Walk your hands and feet back into a push-up position to complete the exercise.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
We're not done yet!
Exercises done
of 7
Approx. time left
32:15
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