Queer Fit Lover

September Workout - Upper Body

lesstalkmorerun:

*If you want to do another form of warm up like running or walking ect. then skip the warm up. Be sure to warm up with cardio first & always stretch!

Warm up

Mountain Climbers
Get down on the floor like you would if you were doing a push up, with your arms shoulder width apart & your legs extended, resting on the balls of your feet. Now keep one leg extended while you bring the other in toward your chest. Your knee should be brought up to your stomach. Keep your back straight & your head up, don’t forget to breath while you do this. Now repeat the motion of bringing your knee up to your chest while extending your other leg, now keep repeating this alternating of the legs as fast as you can. Try to minimize the amount your butt moves bounces up and down, & keep your core tight.

Do 3 sets of 15 reps (a full rep is where both legs have come up once) with 1 minute rests in between.

Upper Body exercises

Dips
Find a stable chair or bench (that won’t move & where your legs can touch the ground at a 90 degree angle), brace your arms on either side of your hips and slide your butt off the seat. You butt shouldn’t be far out from the seat, you should be able to feel it at the back of your butt. If you have weak upper body strength keep your legs at a 90 degree angle, if you’re stronger you can extend your legs farther or straighten them out for great difficultly. Now keep your core tight, & slowly lower yourself until your elbows bend to a 90 degree angle. Now raise yourself so your arms are straight again.

Do 2 sets of 15 reps (a down & up is a full rep).

Push ups
If you are too weak to do a full push up, balance on your knees instead of your feet or do an incline push up (lean onto a stable piece of furniture so you are at around a 50-60 degree angle).

Do 2 sets of 15 reps (a push up is 1 rep).


*For the next exercises if you have dumbbells or resistance bands at home, that’s even better, if you need help adjusting the exercises with dumbbells or resistance bands - feel free to ask!

Curls
If you don’t have a gallon water jug in your house, use a heavy dictionary instead or just something heavy that you can hold easily (if you can find two of the same that’s even better). Make sure you have a good grip on the bottle or book. Start off with your hands extended on your sides, palm facing forward. Bring your hand up to your shoulder & slowly bring it back down.

Do 2 sets of 10 reps.

Lateral Raises
Using your heavy item, start off with your arms at your sides. Now raise them outward to your sides so they are extended all the way, but don’t bring them higher than your shoulders. Bring them back down slowly.

Do 2 sets of 10 reps.


That’s it! Be sure to take your time & make sure you do them all correctly, if you can’t do that many reps - lower the reps to 5-8 or so, increase by 1 set or more. You should be moving from one exercise to the next, like a circuit. If you have trouble understanding how to do an exercise, Google away - all the exercises can be found with videos on how to do them on Youtube. Enjoy & don’t forget to stretch afterwards!

October’s workout will be posted on October 3rd around 4-6pm (EST).