Total Upper Body Workout

Over half of the American population, men or women, are not satisfied with their body in some shape or form. Sixty-five percent of the United States population is obese.

Research shows that with just 30 minutes of exercise daily you can transform your arms, bust line, upper torso, and shoulders into the lean and trimmer body you once had. Don’t worry about having to pour out buckets of sweat to reach your goal either. Sweating has been shown to dramatically increase calories burned during a workout. But if all you do is sweat a little, that is great. You are burning off some calories that are needed to lose that unwanted weight.

The following exercises should be done 3 to 5 days a week. A period of 30 minutes for each day exercised should bring results in 1 to 3 months. Remember to take at least a two day break period each week.  

Polyometric Push up (Clapping Push Up)

These push up will work your upper shoulder, triceps, upper torso and pectoral muscles.  Lay on the floor in a pushup position. Make sure your stomach is touching the mat, your legs are straight and your hands are directly below your shoulders. Using all of your upper strength, push off so your stomach is raised off the floor. As you rise up off the floor, quickly clap your hands together while you are still in the air. You will feel your stomach tighten when you are in the air for a split second. Return to beginning position and repeat 5 times.

Back Extensions

With this exercise you will want to lay flat on your stomach on a mat or carpeted area. Lift your arms and neck a few inches off of the ground. Keep everything else touching the floor. To make this exercise harder you can lift your feet through the whole process. This is a great workout for upper and lower back, arms, and legs. Hold this position for 4 counts and then return to starting position. Repeat 10 times

Sandbag Bench Press

Lay on the floor or a yoga mat. Take a 5lb bag of sand in each hand. Bend your elbow at a 90 degree angle and raise the sandbags above your head, pushing away from your body towards the ceiling. This workout is great for the entire arms, shoulders, and chest muscles. Rest for 5 seconds between every set. Repeat 10 times.

Kickbacks

These are sure to get rid of those saddlebags that you have. It will help sculpt those muscles you have always wanted and give you a lean look. Take a dumbbell in your right hand. Hold it at your right hip. Make sure your elbow is bent at a 90 degree angle. Bend your body forward to create an L shape. With the dumbbell in hand, extend your arm back so it is in proportion and straight with the line of your back. Return to the starting position and repeat 10 times on each side.