Updated: Apr 11, 2020
Welcome to our 2nd isolation mini-workout blog, today is all about the upper body!
Don’t forget that we are also uploading videos every session day (Monday, Wednesday, Thursday and Sunday) courtesy of Owen the Eyebrows Thomas. Find these in our Facebook group (link here)
So, to today’s work out....
Instructions on how to do any of the exercises, warm up and cool down are below but for those of you that know what you are doing already, here is today’s plan. The reps are either 10 or 15 depending on how fit and strong you feel today 😀
Today’s workout is consists of 3 exercises done back to back without a rest between them. This is called a ‘set’ and after each set, you will get 2 minutes rest. In total, this workout should take around 15-20 minutes including the warm up and cool down
Ex. 1 - Tricep Dips using a sturdy chair. 10/15 reps
Ex. 2 - Chair press-ups. 10/15 reps
Ex. 3 - Plank to Press-Up. 10/15 reps
Once you have completed this first set, repeat for a second and then a third. Rest for 2 minutes between each set.
If you're feeling really strong, try doing exercise 2 and 3 on your toes rather than your knees. Good luck! There you go, upper body done for the day - time to relax for a bit😃.
Don‘t forget to look at our Isolation Facebook group for our video sessions with ‘Owen the Eyebrows’ Thomas,the next one is tomorrow morning at 9.30am.
Until next time, stay safe, stay fit and stay inside!
INSTRUCTIONS ON EXERCISE TECHNIQUE & FORM
As always, it’s important that we don’t jump straight into a workout in case we injure ourselves. So let’s start with a gentle 5 minute introduction to wake your body up and get your mind in gear too.
Start by standing with your feet shoulder width apart and a slight bend to your knees. Then start gentle punches out towards the front flicking the fingers at the end of the punch and being careful not to jar your elbows. Do this for about 20 seconds and then start punching up towards the sky in the same way. After another 20 seconds of this relax your arms and start walking on the spot raising your knees up about 45 degrees from the floor. As you do so, point both arms out to the side and start making tiny circles with your index finger pointing and shaping the size of a ping pong ball. Slowly increase the size of the circle to a tennis ball, football, beach ball and then a full arms circle and after 5 full circles, change directions and slowly start reducing the circle size again. Once you’re back to the small circles relax your arms, stop walking on the spot and do 5 gentle half squats (Owens video from Wednesday shows good form on how to do these). After 5 squats start jogging on the spot and flicking your heels up towards your bum. After 10 heel kicks, stop and do another 5 half squats. Back to heel flicks and after another 10 do another 5 half squats. Back to jogging on the spot and every 5 seconds, stop and kneel down. Stand back up and jog again for 5 seconds, stop and kneel down. Repeat this 10 times or for roughly a minute and you should be good to go.
Exercise 1 - Tricep Dips
Start by kneeling down in front of a sturdy chair. Place both hands on the front of the chair, and wriggle your knees backwards a bit so your arms are locked straight out. Start to bend your arms and lower your chest towards the edge of the chair, and at the same time lift your feet off of the floor so you are pivoting on your knees. Once your chest touches the edge of the chair push away again back to the start position. Repeat this 10 or 20 times depending on your fitness level. Do the exercise slowly making sure that you keep a nice straight line between your knees and shoulders.
Exercise 2 - Chair Press-ups
Sticking to the same principle, but without the chair start by kneeling on the floor and placing your hands on the floor in front of you. You're going to do the same press-up movement with your feet lifting slightly off of the floor, pivoting on your knees until your chest touches the floor. Do this S-L-O-W-L-Y and under control, making sure that your body remains straight between your knees and shoulders at all times. Don't worry if you cant get your chest all the way to the floor or if once you're on the floor, you can't get back up. That's something you can build up to. Once you have lowered to the floor either push back up to the start position slowly and under control, or recover back to the start position in any way you can. The important part of this exercise is the lowering of your body too the floor under control and slowly. The more time it takes you to reach the floor, the more effort you are making. Repeat until you have done 10 or 20 reps depending on your fitness level.
Exercise 3 - Plank to Press-Up
Plank to press-up. Start in the same position you started in exercise 2 (hands and knees on floor, body straight). From here, change your right hand so that your right elbow is on the floor instead, and then do the same with your left so that you end up with your knees on the floor and your elbows. From there, swap back to your right hand and then your left so you are back in the start position. That's 1 rep - repeat it until you have completed 10 or 20 times depending on your fitness level..
Cool Down Stretches
Stand upright and raise your right arm up into the air and then bend your elbow so your right hand comes down behind your neck.
Place your left hand onto your right elbow and gently push your right hand further down your back.
Make sure you stay upright and straight without leaning left or right, forwards or backwards.
Hold for 25 seconds and repeat with your left arm.
Next stretch - place your right arm across the front of your body with your arm straight and your fingers pointing out to the left.
Using your left arm, pull your right arm closer to your chest so you can feel the stretch across your chest and shoulder.
Hold for 25 seconds and then repeat with your other arm