I don't incorporate weights at home a lot for my workouts, but when I do I really like to focus on upper body. This workout I made to focus on my arms, shoulders, abdominals and back -- while incorporating moves that will still give my lower body some extra love as well.
I used my 10lb weights for this round:
* In a side lunge, upright row 8 times - repeat on other side
* Supported lunge with traditional bicep curls and hammer curls - 5 of each - repeat on other side
* Taking 1 or both weights, do 12 tricep dips behind your head (with control)
* On your back, do 12 chest flies
* With one knee bent and the opposite leg straight out in a V shape, take 1 weight straight out in front of you, and twist towards the straight leg 8 times - repeat on other side (NOTE: form is most important here, if you need to keep both legs bent then do so. Don't compromise your back posture to keep the leg straight)
* Take 1 weight on your back and raise over head - do 8 sit-ups lifting the weight upwards as you use your abdominal muscles to rock up -- pulse about 8 times on last set
* End by laying on your stomach for 12 superman lifts - and 1 last one holding for a good couple of seconds
* Repeat whole thing 2 more times!
Clicking on the picture will take you to the video on my youtube channel where all my workouts are so far - or please watch here!
