 This is one of my favorite upper body workouts. The entire workout as written will take anywhere from 45-60 minutes. If you are short on time, you could cut the sets down to 2 for each muscle group or run through the entire workout top to bottom one time.
Enjoy! Equipment: Cable machines, free weights, battle ropes, med ball, body weight, mat Warmup: 5 minutes of dynamic stretching for total body Round 1: Chest/Back (using cables) 8-12 reps, 2-3 sets 1. Lat Pull Downs 2. Chest flyes 3. Seated cable rows Round 2: Shoulders/Chest (free weights) 8-12 reps, 2-3 sets 1. Overhead press 2. Chest press 3. Angled deltoid raises Round 3: Total body 2-3 sets 1. Single rope waves (30-60 waves) 2. Slam ball slams (10-20 slams) 3. Burpees (4-10 reps) Round 4: Core (abs/back) 2-3 sets 1. Prone spinal extensions (8-12 reps) (lying face down, slowly lift upper and lower body away from the ground, then lower back down to start) 2. V-sit with a twist (10-20 reps) 3. Low plank to high plank (or just hold plank) 30-60 seconds Round 5: Biceps/Triceps (free weights/bodyweight) 8-12 reps, 2-3 sets 1. Bicep curls 2. Overhead tricep extension 3. Tricep dips off a bench
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 Our SUP field trip FINALLY happened in early May after a year fraught with crazy weather including hurricanes, intense heat, and flooding. Ten of my 21 students in my SUP Fitness courses at Duke took a break from studying to join me on Falls Lake for a gorgeous afternoon of paddling, yoga and exploring. Mother Nature was so kind and gave us a spectacular blue sky, warm sun and cool water. Thank you to all of my students for making this a fantastic year and thank you to those who were able to come out and paddle for a few hours. It really is a highlight of the school year and the course! Happy summer and paddling friends. |
Maria FinneganWelcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT Archives
March 2020
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