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Tuesday: Upper Body Workout

November 1, 2011



Tuesday: Upper Body Workout

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Hey POPsters!

Here’s a quick, effective, barbell/dumbbell free upper body routine for you…so that you don’t have to wear this contraption:

1. Golf Ball Arm Circles 50x forward & 50x backward-  SHOULDERS

>>palms up, hold your “golf balls”, elbows slightly bent, flex your biceps, and vigorously circle forward 50x, then go backwards 50x. No stopping!

2. Volley Ball Arm Circles -50x forward & 50x backward – SHOULDERS

>>palms up, hold your “volley balls”, elbows slightly bent, flex your biceps, and vigorously circle forward 50x, then go backwards 50x. No stopping!

3. Half Corba Pushups to an entire song! (seriously) – TRICEPS

>>lie down on belly, long body. hands underneath your shoulders, elbows touching ribcage. with elbows facing back, lift chest off mat and go as high as you can without removing your elbows from your ribcage. then return to bottom. example here.

4. Pilates Swimming 1 min x 4 rounds – LOWER BACK

>>opposite arms and legs flutter as you lay on belly. go as fast as you can for 1 min! repeat this 4x!

5. Elbow pushups or Down Down Up Ups x 20 each side – TOTAL UPPER BODY

>>start in plank on knees or toes, your hands are planted. then R elbow down, L elbow down, then R hand plants and L hand plants, giving you a nice down down up up motion! keep your spine long an straight! do 20 beginning with R arm. break. then 20 beginning with L arm. Watch video below around 6:00 min.

6. Tricep Dips x 20, 3 rounds – TRICEPS

>>you can do these with your legs extended or knees bent and in.

7. Amazing Chest Lifts x 20…5 rounds! – CHEST/BICEPS

>>begin watching around 8:40 min for example. this one’s a killa!

8. Good ole fashioned pushups x 20…2 rounds – EVERYTHING

>>end with a bang! if you normally do these on your knees, go on your toes. if you normally do them on your toes, elevates on a chair, stairs, or a bench. BAM!!

Happy Tuesday y’alls! <– uh oh, think I was watching too much Paula Deen yesterday on FOOD Network! Also, don’t forget to sign up for the FitActivewear bra, booty short, and $100 giveaway! You only have til Friday, and there will be 3 winners! Yay!

<3 Cassey

13 thoughts on “Tuesday: Upper Body Workout”

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  1. Nikki says:

    since I started boxing and had my wrists injured due to uppercuts, I was not able to do blogilates moves which included plank-like moves… After 3 weeks, I tried again today and my wrists were just so painful! Awww 🙁 I miss blogilates moves

  2. Ryan Noelle says:

    I love this post! Very cute. Do this so you don’t have to wear that contraption! Love! I’ll do anything to prevent bat wings!!

  3. Carla says:

    I rather do this with you on the computer talking to me. 🙁 So lonely without you.

  4. Emily says:

    okay, so I know you are not supposed to watch tv or even be on the computer for an hour before bed. But your blog is what I ‘settle’ in for the night to. I love this post. I didn’t end up doing arms today, did I really strong run, pretty proud of myself for it! Tomorrow is usually my day off from working out because I actually love exercising on the weekends with my husband and son, so I think I may have to do this tomorrow and skip my day off. I did do the first one just now and was like oohhh yeah I’m doing that again tomorrow. Thats awesome. You are so thoughtful to put these up for all of us people who want to have a bod like yours! Thanks so much.

  5. Aja says:

    Oh my gosh my arms are dying! I loved it!

  6. Elizabeth says:

    Thanks so much for doing this! 😀 You’re awesome… and my arms definitely just died!!

  7. Maria says:

    I’m with Cali. Not sure I understand #1 & 2 completely. What does hold your “golf balls” and hold your “volley balls” mean?

    1. blogilates says:

      Watch the first vid below!

  8. Cali says:

    I’m not gonna lie….I don’t understand the first 2 at all.

  9. Tori Ray says:

    oh love it! I may have to do this today! Sounds like a killer good arm work out! 😀 I typically try and throw in a minimum of 20 pushups a day but this will get the whole arm and chest area good 😀

  10. Rica says:

    OMG. Cassey, this is brill! Do you mind creating a printable for this though? 🙂

    1. blogilates says:

      I’ll see if I have time!

  11. Renate Meyer says:

    My god you put alot of effort into this Cassey! <3

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