The Workout report: The Ultimate at home Upper Body Workout!

My prescription for the Ultimate at home Upper Body Workout:
I have been doing this for years and the result is long, strong, lean upper body muscles. This series is something I choreographed based on the method Pilates. There is a second part to the series but this should get you started for now. Enjoy!

My Baby boy Jonathan!

Do this 3 times a week for best results.

What you need:
2-3lb dumbbells
A dense yoga mat
bottled water

You will be working the following muscles:
Shoulders (front deltoids)
Rear of arms (triceps)
Front of arms (biceps)
Chest (pectorals)
Stomach (abdominal rectus)

Directions:
The following program is designed to be worked from start to finish without any resting periods. Please read  this entire workout in advance so when you start it you can keep your transitions seamless and smooth.

Stand kneeling on your mat with your hips open and your knees about hip width apart. Bring your heels together with your toes also apart. Toes can be flexed or soft. Make sure your head is stacked right over the center of your shoulders and that you are not leaning to far forward or to far back. Lengthen your arms by your sides with the palms of your hands facing forward. Your dumbbells should rest lightly in the palms of your hands with your fingers extended towards the floor with only the thumb holding onto the dumbbell, this is so your wrist remains lengthened. You will be holding this stance for the duration of this workout series. Please note: If you need extra cushioning for sore knees use a towel underneath them. If you can, save the drinking of your water until you completed 3 full sets of 8 reps of each exercise.

Front Raise
Slightly bend your elbows (more like soften them) and lift both of your arms up to the level of your shoulders. Please use the true strength of your shoulders without lifting your shoulder up to your ears. Pull your abdominals in with each lift of the arms to stabilize your body. Do not rock back and forth. Do this 8 times. Remember to breathe...Exhale each time you lift the dumbbells as well. On the last rep keep the arms lifted then turn the palms up facing the ceiling for the next exercise the bicep curl.

Bicep Curl
With arms extended straight out from the shoulders curl the forearms into your shoulders for a bicep curl. Keep the elbows up above the breast region and also pulled in close to the body. Each time you curl into your biceps squeeze your bicep muscles and your abdominal muscles. The abdominal muscles should move towards your spine. repeat for 8 reps. Remember to breathe...Exhale each time the dumbbells curl as well. On the last rep hold the arms in the bicep curl position in preparation for the next exercise...triceps overhead extensions.

Triceps Overhead Extension
With arms being bent  rotate your elbows out to the sides  then move them closer to your head. Your dumbbells should be at the nape of your neck in this position. Relax your shoulders from your ears so they are not pulling into your ears. Extend your arms overhead and press the dumbbells forward squeezing the back of your arms. Repeat this 8 times. Each time you press the weights up pull your abdominals into your spine. Remember to breathe...Exhale each time the dumbbells extend overhead as well. On the last rep hold the arms straight overhead and prepare to go into the next exercise the chest fly.

Chest Fly
Lower your arms towards the center of your chest keeping them straight out in front of you with soften elbows. Next open your arms outward to the sides keeping your arms slightly bent with elbows high and in line with your shoulders (the inside of your elbows should be facing each other but apart). Pull the arms together so that the weights touch and feel your chest muscles contract (press). The arms should be away from your chest as if you are "hugging a tree". Repeat this for 8 reps. Pull your abdominals in each time the dumbbells come together with a squeeze towards your spine. Remember to breathe...Exhale each time the dumbbells come together. Lower the arms gently down by your sides. Keep it going... repeat the entire sequence for 2 more sets!


Any Questions?