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This workout will concentrate on the upper-body , that is chest , biceps ,triceps and shoulder. The usual upper-body workouts are mostly single moves using dumb bells . That can sometimes feel repetative and boring , so the following will exersises will be working more than one muscle at a time. They may seem hard at first , but as they say practice makes perfect.


Do 3 sets of 10

This works on you chest , triceps , abs ,shoulders

how its done;

  • Lay on the ground face done.
  • Put your feet on something elevated such as a chair or the end of you bed.
  • Keeping your body straight , put your hands palm down on the ground and push yourself up.


Do 3 sets of 10

This works your chest , abs

  • Lay flat on your back with your knees in the air.
  • Holding some dumb bell in your hands ( or water bottles if you dont have dumb bells) ,
  • put arms 90 degrees to your body and bend the up wards at the elbow.
  • Raise your arm up and extend your legs in front of you at the same time.


Do 3 sets of 10

This works your triceps , shoulders ,abs , upper back and also does cardio

  • To begin, lie on the floor face down with your legs straight behind you with your ankles, knees and thighs touching.
  • With a dumbbell in each hand, extend your arms straight in front of your body
  • Move your arms, while still holding the dumbbells, under your shoulders. raise your upper body by pushing your hands into the ground and slowly straighten your arms and lift your shoulders and chest.
  • Your hands will not be touching the floor but instead grasping the dumbbells. As a guide, imagine yourself in pushup position
  • keep your back as straight as possible and keep your abs tight.
  • Aim to keep your neck inline with your spine and shoulders drawn back
  • To complete the row portion of this exercise, beginning with your right arm, grab the dumbbell and bend your elbow to a 90 degree angle. Slowly pull it towards the ceiling while your upper arm skims the side of your stomach. You will have to tighten your abs to maintain your balance while doing this row. Slightly twist your hips to the left or right depending on which hand you are raising.
  • Do your right arm , then left . Then get into a squat position and jump up as high as you can.
  • Then do the exercise again until you reach 10 reps.

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