Upper Body Strength + Abs
Regular workout
Created by Danny Kennedy on 28 Sep 2023, last updated on 28 Sep 2023.
est. 55 minutes
Equipment
Body weight
Cable
Dumbbell
Instructions
Lift as heavy as possible for each given rep range, with
perfect exercise execution/technique
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed grip
Relax hand, let the band stretch you out, come out of this one slowly
Reach under as far as you can, open up to the roof
Rest 90 sec between sets
1. Sit upright holding the handle in one hand with your arm straight out in front.
2. Pull the handle straight in to your chest.
3. Release the handle returning to starting position. Remain upright throughout and do not sway back and forth.
4.Complete all reps on one side before switching to the other side.
1) For the bicycle crunch, sit on your pelvis or your sit bones with your feet off the ground and upper body tall.
2) Bring opposite elbow to the opposite knee.
3) Twist between your pelvis and your rib cage.
1) Sit on the floor, and with both hands hold a plate out in front you with arms slightly bent.
2) Slightly lean your upper body backwards, until it's against the floor.
3) Begin by curling your body up, and twisting to the left while keeping the plate held out in front.
4) Pause, and slowly return to start. Repeat with other side.
1) When performing the side plank, ensure that your body is in a straight line and your elbow underneath your shoulder.
2) Squeeze your glutes to keep your hips forward in line with your body.
3) Once in position and you have a nice straight line down your body, hold.
1.Sit upright holding the handle in one hand with your arm straight out in front. 2.Pull the handle straight in to your chest. 3.Release the handle returning to starting position. Remain upright throughout and do not sway back and forth. 4.Complete all reps on one side before switching to the other side.
1) Sit on the floor, and with both hands hold a plate out in front you with arms slightly bent. 2) Slightly lean your upper body backwards, until it's against the floor. 3) Begin by curling your body up, and twisting to the left while keeping the plate held out in front. 4) Pause, and slowly return to start. Repeat with other side.