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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!

 

Pilates Printable PDF

Workout Printable PDF

 

 

 

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!!