It’s junk season!
And other than realisation that no one brought drinking water on board and you’re in the middle of the ocean and suddenly Life of Pi resonates on a new non spiritual level, it is also a time of realising that your upper body strength is a little under parr (this usually happens when you’re trying to climb back into the junk up the ladder).
Never fear, our seafaring pirates, because this junk season BloomMe has the ultimate guide on building your upper body strength in time for the boats. We tend to focus so much on toning legs and bottoms that we forget our arms and back. So rather than yelling at someone on board to hoist you out of the water, this is your chance to do the hoisting and impress everyone with your unexpected performance of strength.
These workouts directly target your biceps (the front part of your upper arm), triceps (the back park of your upper arm), and your shoulders which involves your pecs (chest), delts (the top of your shoulder), and lats (the muscles on your back). Easy to do at home, but oh so effective, these workouts will give you Michelle Obama arms in no time.
Remember to stretch, and if anything is giving you pains then back off!
Psst: for workouts that strengthen your core and work your abs like nobodies business, then check out our Belly Busting guide here.
Circles (targets shoulders, back, and triceps)
- Stand with your feet shoulder width apart and extend your arms out sideways until they are level with your shoulders (if you can do this with light weights, then go for it).
- Begin to make little circles with your arms keeping your shoulders down.
- Rotate clockwise for 20 counts, and then counter-clockwise for another 20.
Tricep Push Backs (Targets triceps)
- Stand with your feet shoulder width apart and introduce a slight bend in your knees.
- Hold onto two weights with your palms facing behind you.
- Raise your arms behind you keeping your core strong.
- Lower back slowly.
Push Up (Targets triceps, shoulders, and core)
- Start in a high plank with your hands directly under your shoulders.
- Begin to bend your elbows and lower your body onto the ground. If this is too much, you can bring your knees down too to do a soft push up.
- Once you’re on the floor, push up using your palms and return to the high plank position.
The Plank Ups (targets your arms, shoulders, and core)
- Start in a high plank, and then bring one elbow and forearm to the floor.
- Bring the other down so you are in a low plank
- Using one hand after the other, push back up to the full plank.
- Repeat the movement remembering to alternate which side goes first.
The Inchworm (targets shoulders, abs, and back)
- Stand with your feet hip-width apart and bend at the waist until your hands are on the floor (if you need to bend your knees to do this, it’s okay.
- Begin to walk your hands forward until you’re in a high plank position. Make sure to keep your hands directly below your shoulders.
- If you’re feeling wild, add in a plank up or a push up from here.
- Begin to walk your hands back to your feet, and then come up.
The Tricep Dip (targets triceps, core, and back)
- Sit on the ground with your legs stretched out in front of you and your back against a box or a chair. Place your palms flat down on the surface behind you with the fingers pointing forward.
- Push up from your arms until your hip is off the floor, and then once they are straight lower yourself down. (This movement is similar to how you would slide into a pool facing forward)
- Start in a high plank position
- Jump your feet outwards separating them like a jumping jack sequence.
- Jump them back together and repeat (If this is too much strain on your wrists, this move can also be done in a low plank position on your forearms)
Lateral Raise (targets shoulders and back)
- Stand with your feet hip distance apart and hold weights (or water bottles, or anything else vaguely weighted) in each hand.
- Begin to raise your your arms out like a bird until they are level with your shoulders. Be careful not to arch your back as you do this.
- Hold for a few seconds and then lower your arms down slowly
Tricep Extensions (targets your triceps and back)
- Stand in front of a flat surface, like a bench or a table, and place your hands on it about 6 inches apart.
- Step back and make sure you are leaning slightly forward. Tuck your butt in and tighten your core so your body makes a straight, diagonal line.
- Lower down your body only bending at the elbows (like a push up).
- Once your chest touches the surface, push back up
If conventional workouts are so not your thing, but you’re in the mood to get out and about and work up some sweat, then opting for alternative workouts is the way to go (plus, they’re outdoors so you can enjoy summer even more!
Or, if you hate workouts. Then this workout plan is for you.
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It’s junk season! And other than realisation that no one brought drinking water on board and you’re in the middle of the ocean and suddenly Life of Pi resonates on a new non spiritual level, it is also a time of realising that your upper body strength is a little under parr (this usually happens…