Upper Body Sculpt #7
This workout is designed to strengthen the chest and back and tone your arms and shoulders. It's a great all-over upper body workout! You'll do all the exercises in each set and then do a 1-minute cardio interval to keep your heart rate up. I like an active rest/recovery because it burns more calories! And that's what we want, right?!
You'll start by firing up your core with the Basic Mat Pilates Routine. Really pull in your belly button throughout the routine! I love this routine because it also lengthens and stretches tight, sore muscles and gets you primed and ready for a great workout!
You'll Need:
Dumbells
Stability Ball
Medicine Ball
Step/Low Box
Beginners: 1-2 rounds of 8 reps per exercise
Intermediate: 2-3 rounds of 10-12 reps per exercise
Advanced: 4 rounds of 15 reps per exercise
Warm-Up: Basic Mat Pilates Routine
100 The Hundred
6 The Roll-Up
5 Single Leg Circles (each direction, each leg)
6 Rolling Like a Ball
8 Single Leg Stretch (each leg)
8 Double Leg Stretch (each leg)
8 Single Straight Leg Stretch (each leg)
8 Double Straight Leg Stretch (each leg)
8 Criss Cross (each side)
8 Spine Stretch Forward
6 Open Leg Rocker
6 Corkscrew
5 Saw (each side)
8 Single Leg Kicks
8 Side Kick Series
8 Forward-Back
8 Up-Down
8 Circles (each direction)
8 Inner Thigh Circles (each direction)
8 Bicycles
30 Leg Beats
**Switch sides and repeat Side Kick Series on the other side
The Workout
Set 1: Perform 1-4 times with no breaks
8-15 Lying Chest Press
8-15 Ball Pikes w/ Press-Up
8-16 Front Raise w/ Alternating Reverse Lunge
1 Minute Cardio: Bear Crawls
Set 2: Perform 1-4 times with no breaks
8-15 Ball Push-ups
8-15 Narrow-Wide Dumbbell Push-ups
8-15 Hammer Curls w/ Curtsy Squat
1 Minute Cardio: Bear Crawls
Set 3: Perform 1-4 times with no breaks
8-15 Rear Delt Fly
8-15 Pull-Ups
8-15 Ball Switch Push-ups
1 Minute Cardio: Bear Crawls
Giant Set: Perform 1 set of each exercise with no breaks, omitting cardio intervals
Stretch!!
