Day 10 - 21 Day Workout

Follow the warmup routine before getting into the upper body basics workout.

The first move, 60 seconds of modified push-up.

Take it down to the floor on your knees, hands are out front of you.

Lower your chest to the floor and then push your body back up to the start position.

Keep your core nice and tight.

This modified position is great for building up your strength slowly.

Remember to breathe.

Come back up to your feet for 30 seconds of active recovery, arm circles.

You can rest here, but it is advisable that you just keep your body moving.

Take it back down to the floor for the next exercise, tricep dips.

Feet flat on the floor, fingertips facing the glutes, you're going to push your hips off the ground.

Then just slowly lower your glutes to the floor, your elbows going back behind you.

Nice, slow and controlled moves.

You'll feel this work in the back of your arms, right in the tricep muscle.

Come back up for arm circles recovery again, stepping from side to side.

For the next exercise, take your hands to the floor and just slowly walk out into plank and then walk back.

This exercise is going to challenge your core.

It's going to improve your joint mobility and really work your upper body muscles.

Back into active recovery, small arm circles.

Hydrate if you need to.

The next exercise is a shoulder press.

Feet are wide, slight squat position.

Hands are at your shoulders, push up overhead and then pull your arms down.

Keep a nice athletic stance for all your exercises, and always remember to breathe the whole way through.

This exercise really works your shoulders.

Back into active recovery.

The final exercise is chest pullbacks.

Get into an athletic stance with your arms out in front.

Pull one side and back, then the other side.

And then pull both back together.

You should feel that you're really pulling your shoulder blades together in the back.

And this is really going to activate your chest muscles, and work your back and your shoulders.

Just a gentle fist with your hands and pull those shoulder blades back.

For the final active rest, your arms are out to the side, stepping from side to side, with bigger circles this time. Remember to hydrate and replenish your body.

That's your basic upper body workout done.

See you next time.