“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20
Just to review, I’m starting to workout after not working out in over a year and a half (because my pregnancies are considered high risk and also nursing). It’s important to progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
On Monday we worked out our lower bodies (legs), today we are going to concentrate on the upper body.
Objects that can be used as dumbbells: canned food, plastic bottles or even books. If you wish to exercise both arms at the same time, find items of equal weight. If you can’t find two similar items in weight, exercise one arm at a time.
Today’s Upper Body Workout:
Bent Over (Back) 2 to 3 sets x 10 *Hold dumbbells (2lbs to 5lbs) with your palms facing in and your elbows slightly bent. Bend at the waist with your feet shoulder width apart. Use your upper back to bring the weights up. (If you don’t feel comfortable, you don’t have to use weight.)
Basic Push-Ups (Chest) 2 sets 8 to 10 reps *There’s no shame in performing this exercise on your knees. It’s better to have proper form than to over do it and injure yourself.
Bicep Curls 2 to 3 sets 10 reps *With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Tricep Kickbacks 2 to 3 sets 10 reps *Tips: keep your abdominal in and your knees relaxed, don’t allow your back to round. Don’t lock your elbow at the top of the movement. Don’t allow your upper arm to move or your shoulder to drop below waist-level. Keep your wrist straight.
Front Raises (Shoulders) 2 sets 10 reps *Raise dumbbells forward and upward until upper arms are above horizontal. Lower and repeat.
I set up my workout area like a circuit and go from one exercise to the next. At the end of each circuit I perform one set of 10 jumping jacks. I enjoy working out more when it’s exciting. Remember to BREATH, STRETCH, DRINK WATER, and always perform the exercises SLOW and CONTROLLED! If something hurts you, it may be that you are not performing the exercise properly, listening to your body is key. So have fun but and be safe.
All pics taken by the lovely Alayna. Thank you sweet girl ❤