Finding Time for Fitness in a Busy Life

5 Minute Workout Part 4: Upper Body

5 Minute Workout Part 4: Upper Body

Part 4: Upper Body Workout

So, these 5 minute workouts have been so fun! Not only to put together but to film as well! I have a squats only workout, lunges only, AND a full body 5 minute workout. And I thought it would be nice to add an upper body workout as well.

If you are anything like me, you may not like working upper body as much as lower body.. I mean is it just me or are those exercises just so much harderโ€ฆ haha. Working upper body is important to build overall strength. I will be honest, I mostly doย  these kinds of exercises during my total body workouts at the gym. But I have recently added in more upper body on the weekends which is great!

 

Upper Body 20/20 Workout

This workout is a GREAT upper body workout to add to any workout! It will only take you 5 minutes. You will do the same process as my other 5 minute workouts. So you will do half of the exercise for 20 seconds then finish it for the next 20 seconds. Then take a 10 second break before moving onto the next exercise. Below you will find videos of me doing each move so you know what to do! You will need weights for this workout, I used 5 lb weights! If you don’t have a weight set at home, you could use canned goods or milk jugs! Adding weight helps to build your strength.

 

Bicep Curl

  • Start with your arms by your sides and your weights facing outward in your hands
  • Then, for the first 20 seconds, bending at your elbow, curl your hands towards your shoulders
  • Next, for 20 seconds, slowly lower back down to starting position by straightening your arms

 

Shoulder Press

  • First, start with your hands out next to your shoulders
  • Then slowly, for the first 20 seconds, raise your arms up above your shoulders
  • Next, for 20 seconds, slowly lower back down to starting position by bending at your elbows

 

Tricep Extension

  • First, start out with your arms above your head
  • Next, for 20 seconds, bending at your elbows, lower your hands behind your head
  • Then, for 20 seconds, straighten your arms back to starting position

 

Bent Over Row

  • First, start with your legs shoulder width apart and hinge forward at your hips
  • Keeping a flat back and your shoulders level, have your arms next to your and hands pointed towards each other
  • Next, for 20 seconds slowly row your hands towards your ribs, bending your elbows
  • Then, for 20 seconds, slowly straighten your arms back to starting position

 

Lateral Raise

  • First, start with your arms on your sides
  • Then, for 20 seconds, slowly raise your arms out to the sides, keeping your arms as straight as possible
  • Next, for 20 seconds, slowly lower your arms back down to starting position

 

Chest Press

  • First, start laying on your back with your hands above your chest
  • Then, for 20 seconds, slowly lower your hands towards your chest bending your elbows
  • Next, for 20 seconds, straighten your arms back to starting position

 

If you did ALL 4 parts, you would get a great workout in 20 minutes!

 

Which one of these upper body exercises was your favorite to do?

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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