Be Well Workout of the Week: Upper Body Blast



This week, we’re going to work your arms, shoulders and back until they feel like Jell-O. Ready?

For this workout, you’re going to need some bands or moderate-to-heavy weights, as well as some light weights. You will have a circuit of exercises working the bigger muscle groups (back and chest) using the bands or heavier weights, and then a circuit working the smaller muscle groups (shoulder, biceps, triceps) using the lighter weights. Aaaand we’ll throw some abs in there, because why not?! You’ll go through the Big Muscle Circuit and do some abs, and then the Smaller Muscle Circuit and do some abs. If you’re feeling up to it and you have not reached total Jell-O status yet, repeat.

Good luck!

Workout of the Week: Upper Body Blast
*Click the links for a video how-to of each exercise

Big Muscle Circuit
20 lat pull-downs
20 push-ups
15 reverse flies
15 chest flies
10 bent-over rows
10 chest presses
5 pull-ups
5 jumping push-ups (or regular push-ups if you can’t do jumping)

Ab Circuit
1 minute plank
20 crunches
20 Superman
20 crunches
1 minute plank

Smaller Muscle Circuit
20 overhead press
20 bicep curls
20 tricep extensions
15 lateral raise
15 hammer curls
15 dips
10 front raise
10 bicep curls
10 tricep extensions
5 high pulls
5 hammer curls
5 dips

Repeat ab circuit above

» For more Be Well Philly workouts, go here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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