Upper Body Workout | 4 Killer Moves

Strengthen your entire upper body!

Target your arms, shoulders, chest, back and abs with this upper body workout! Choose a light to medium weight for these exercises and complete all 4 exercises for a quick and effective circuit.

EXERCISES (click the image on this page to view demos!)
1. Plank to tricep kickbacks
2. Plate curl to car drivers
3. Plank back row to T rotation
4. Plate row to overhead raise

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Plank to tricep kickbacks: ⁣Keep your hips low and core engaged throughout the exercise. Try to focus on squeezing your tricep during the kickback.

Plate curl to car drivers: Remember to squeeze your biceps during the plate curl (this is called mind-muscle connection and improves the effectiveness of the workout). Raise the plate to shoulder height for the car-drivers.⁣

Plank back row to T rotation: ⁣⁣⁣Keep your hips low and try to create a straight line across both arms as you raise the dumbbell overhead. Also, remember to squeeze your back muscles during the row.

Plate row to overhead raise: ⁣⁣⁣⁣⁣⁣Squeeze your back during the plate row and raise the plate straight overhead (do not try to force your arms past their natural range of motion). Feel free to use a dumbbell instead or no weight at all for this exercise⁣.

Want to increase the intensity of this upper body workout?! Combine the workout with this HIIT workout and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and personal cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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