Upper Body Workout

Keep a healthy diet is very good but are they enough to make sure you're fit? NO! 20% healthy lifestyle came from exercise. Here I share my fav TABATA workout for the upper body. Don't worry, no equipment needed. Suitable for beginners and must say anywhere you can do. 


  1. TRICEP DIP
    This exercise focus on your triceps muscle. Indirect muscle involves anterior deltoid, pectoralis major, pectoralis minor, rhomboids, levator scapulae, latissimus dorsi.

  2. BIRD DOG
    This exercise focus on your spinal erector, rectus abdominal, and glutes. This is functional training that challenges your stability. 

  3. PUSH UP
    This exercise focus on your chest muscle. Indirect muscle involves latissimus dorsi and serratus anterior.

  4. PLANK PUSH UP
    This exercise focus on your chest, shoulder, and triceps muscle. Indirect muscle involves all parts.


  5. CROSSOVER PUSH UP
    This exercise focus on your chest muscle. Indirect muscle involves abs, shoulders, and triceps.

  6. SUPERMAN IYT
    This exercise focus on your spinal erector, upper back, and abdominal muscles. Indirect muscle involves glutes and hamstrings muscles. This is functional training that challenges your stability.
     
  7. ROTATIONAL PUSH UP (Left)
    This exercise focus on your triceps, chest, shoulders, and abdominal muscles. Indirect muscle involves the lower back, hip flexors.


  8. ROTATIONAL PUSH UP (Right)
    This exercise focus on your triceps, chest, shoulders, and abdominal muscles. Indirect muscle involves the lower back, hip flexors.

Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!

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