Do you want stronger arms, shoulders, and core? Then this is the perfect workout for you. It’ll strengthen your upper body and increase muscle mass.
The workout may feel easy as you start but it gets challenging after 3 minutes. The first two exercises will warm up your upper body and get you in workout mode.
You have to train progressively in order to gain upper body strength fast. Therefore, do this workout for one week and then advance to more challenging upper body workouts.
Instead of doing long workouts, do short and challenging workouts. A 10-minute pull-up workout is effective than a 30-minute treadmill workout.
Therefore, use this workout to increase your upper body strength. Eventually, you’ll be able to do more rewarding exercises like decline push-ups and pull-ups.
Do the 10-minute upper body and core workout with lots of energy and intensity. Below the workout, are demonstrations on how to perform each exercise properly.
Upper Body and Core Workout for Beginners
Here’s a breakdown of the upper body and core workout:
2 Rounds of
Arm Pumps – 40 Seconds
Scissor Chops – 20 Seconds
Rest 15 Seconds
Good Mornings – 30 Seconds
Wall Push Ups – 30 Seconds
Rest 15 Seconds
Plank Walkout – 30 Seconds
Elbow Plank – 30 Seconds
Rest 15 Seconds
Ab Curls – 30 Seconds
Glute Bridges on Toes – 30 Seconds
Arm Pumps
Keep your arms straight and chest muscles tight while doing arm pumps. Also, maintain a full range of motion. Raise your arms until they’re over your head and then quickly lower them until your elbows touch your lower belly.
Scissor Chops
This simple exercise strengthens your shoulders. Do scissor chops fast and remember to keep your arms straight.
Good Mornings
Good mornings activate your lower back muscles, which consequently strengthens your core.
Control your motion while doing this exercise. It won’t be very rewarding if you do it fast. Lastly, keep your back arched throughout.
Wall Push-Ups
Every beginner should take advantage of wall push-ups. They’re easy yet very rewarding. They strengthen the arms, shoulders, and core muscles.
The difficulty of wall push-ups depends on how close you are to the wall. The closer you are, the easier the exercise. The farther you are, the more challenging and rewarding the exercise is.
Plank Walkouts
Plank walkouts strengthen the arms, shoulders, and core muscles. Walk out as far as possible in order to get the most out of this exercise. Remember to keep your body aligned in a straight line.
Elbow Plank
This exercise builds the abdominal muscles and helps stretch your hip flexors. Keep your knees, hips, and torso aligned in a straight line while holding the plank.
Avoid lowering your head. Keep the neck in its neutral position.
Ab Curls
Ab curls will build your ab muscles. Make sure you lift your upper back off the floor for greater activation of your abs.
Glute Bridges on Toes
Glute bridges build the glutes and lower back muscles. Doing this exercise on your toes will activate your calf muscles as well.
Remember to squeeze your butt muscles every time you raise your hips.
You probably know that you have to train your entire body in order to burn fat and build muscle fast. For that reason, you should mix this workout with full body workouts like the ones in the fat blaster sequence.
Those who have used this training sequence love it. Some have gained strength and lost fat in just two weeks. You can even get better results if you follow it diligently.
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