Tis’ the season to stay at home and not go to the gym! We’re bringing our workouts to our living rooms with this At-Home Upper Body Workout!
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One of my favorite things to do in the fall and winter is to build muscle. In the fitness realm, that is. My REAL favorite things are eating as many Carrot Cake Mini Doughnuts and Mini Apple Pies as possible in one sitting and wearing stretchy pants….but that’s besides the point. At least I’m honest with myself?
If you’re a girl + sweets addict + holiday obsessed + JUST LOVE FOOD SOOOO MUCH, then I feel like you can probably relate. That’s totally me! Thankfully, there are lots of healthy holiday recipes on here for those out-of-control splurge urges. Also, thankfully, we’re about to start Healthy Fit Holidays to hold each other accountable and stay balanced through the holiday season (um, hi, DON’T MISS REGISTRATION! It closes on Nov. 14th and I just really want you to be a part of it with me 😊)!
In addition to balance, It’s also super important to be completely honest with yourself. For those of us who basically become hibernating bears during the fall and winter, this is the solution that I’ve always found to be useful for me: modify! Be realistic! In this case, that means bringing my workouts to my living room. Having a combination of cardio (check out the At-Home Cardio Workout!) and resistance training is key to staying fit through the holidays and preparing for the not-so-stretchy-pants season to come. That’s where this At-Home Upper Body Workout comes into play!
1.) Arm Circles
Begin by stretching arms to a 90 degree angle with the rest of your body. Rotate arms in a small circle clockwise. Do 10 rotations in one direction, then reverse and complete 10 more.
2.) Bicep Curls
Place a weight in each hand. Begin by bending arms at a 90 degree angle (as shown above). Keeping the weights horizontal and the elbows inward, slowly raise forearms to chest. Lower and repeat.
3.) Triceps Dips
Beginning in a sitting position, place hands behind you. Bend knees and lift butt, never allowing it to touch the floor. Bend arms slowly, engaging the triceps. Return to beginning position. Repeat.
4.) Push Ups
Start in a plank position. Engage the abs and the arms, keeping body in a straight line. Bend the arms and lower body as far as possible, then raise back up to starting position.
5.) Shoulder Press
Begin by raising arms up to shoulder height, 90 degrees. With a weight in each hand, slowly rotate the weight as you lift it, straightening the arms. Return to starting position.
6.) Triceps Kickbacks
Begin in a lunge position, right leg forward. Bend over the right leg, raising up left arm (weight in hand) to a 90 degree angle. Slowly stretch the arm out, engaging the tricep. Return to starting position. Complete reps on one side, then switch sides.
7.) Single Bicep Curls
Similar to regular bicep curls, but with one arm only. Keep the opposing arm lowered while you lift the other arm into a bicep curl for the amount of repetitions required. Complete the repetitions on the opposite arm.
8.) Upright Row
Start with a weight in each hand, arms in front of legs. Roll shoulders back and ensure that the weights are horizontal. Using shoulders, raise arms up until the weights are at chest level. Slowly return to the beginning position.
9.) Triceps Push Ups
Laying face down, place hands at chest level, ensuring that the elbows remain inward toward the body. Engage the arms (not lower back) to lift the body upwards, keeping lower body flat to the ground and elbows in. Repeat until all repetitions have been completed.
Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!