Trainer
Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.
What is a Good 15
Minute Upper Body Workout?
Adam Teplitz:
A good 15 minute upper body workout is one that keeps your heart rate up
the entire time. You want it to be an effective and efficient workout. In order
to maximize your time, the best route to go would be to complete a circuit.
Start out with a dumbbell chest press, followed by any row variation for the back. Next, complete a standing or seated shoulder press. Finally, finish the circuit with a set of dips and bicep curls back to back. Complete the circuit 2 to 3 times, with little to no rest between exercises
Kelly Bailey: If all you have is 15 minutes and
want to get a good upper body workout that will also
Alternate 10 slow pushups (4 seconds
down, 4 seconds back up) and 30 plank rotations. To perform plank rotations,
get into a straight-arm plank and lift one arm up toward the ceiling while you
rotate your body to that side. Repeat on the other side. Complete 2 sets
of these two exercises with little to no rest, then move on to the next set of
exercises.
Alternate 10 pull ups (use pull up
straps or cable lat pull if you can't get 10 pull ups) and 15 bench
triceps dips. Complete 2 sets of these two exercises with little to no
rest, then move on to the next set of exercises.
Alternate 10 dumbbell military
presses and 15 burpees. Complete 2 sets of these two exercises with little
to no rest. Congrats you're done!
I like to organize my workout in
multiple circuits of 3-4 exercises. Here are the exercises I would do for feel
the burn in my upper body:
1.) 10 Push ups. These can be done a
variety of ways; on your knees to make them easier, or do walking pushups for
more of a challenge
2.) 10 Tricep kickbacks with dumb
bells. Pulse up for 10 extra at the end of the set
3.) 10 Seated curls with body bar or
kettle bells
4.) 30 sec arm circles. Modify by
putting 3-5 lb dumb bells in your hands. Or get on your knees and lean your
upper body back until your core is engaged. stick arms straight out on front of
you. Circle for 30 seconds clockwise. Rest for a couple seconds, then circle
counter-clockwise for another 30 seconds.
Repeat this circuit at least
twice......
Steven Madden: For a great 15 min upper body workout
that will torch you, all you need are push ups and pull ups (or inverted body
rows). Find a bar you can do pull ups on (or inverted body rows) and set up
there. Start a timer or have a clock nearby. At the top of the minuet, do as
many push ups as you can. Rest for the remainder of the minuet. Then at the top
of the next minuet do as many pull ups (or rows) as you can, and rest for the
remainder of the minuet. Then repeat the process 6 more times. The number of
reps should drop each time, and the rest time should get longer, but it still
won't feel any easier.
Michael Roberto: The gym is a wonderful
place to go if you want to lose weight, improve your heart and meet like-minded
people to help reach your goals. The only drawback is the price you pay for
said membership, which is usually a couple hundred dollars. Lucky for you
exercise is not limited to just indoors. You can exercise outside as well
and take in the extra benefit of breathing fresh air! For those nature
lovers or those short of a membership, here is a 15 minute workout that targets
the major muscles in your upper body, no dumbbells required.
1. pushup
2. inverted row
3. chin-up
4. handstand hold
5. mountain climbers
6. burpee
Perform each exercise
for 30 seconds and rest 30 seconds in between each exercise. once all 6
exercises are completed, rest for one minute. That's one circuit. Do 3
circuits.
Circuit #1 Biceps. Triceps, Shoulders
Exercise #1 Alternating Bicep Curls 10-12 reps
Exercise #2 Standing Military Press 10-15 reps
Exercise #3 Tricep Kick backs 10-12 reps
***3 sets of each exercise, bumping up weight if necessary.****
Take a short breather and move onto your next circuit.
Circuit #2 Chest, Biceps, Back
Exercise #1 Pushups 12-20 reps
Exercise #2 Concentration curls 10-12 reps
Exercise #3 Bent Over dumbbell rows 10-15 reps
Justin Traft: So everyone asks all the time what's a good
15 minute workout for upper body. One of my favorites is that I have used on
vacation or during a time-crunch before is this… No breaks… I'll go up to
four sets 12-15 reps a piece. Weights-- make sure they challenge you, but you
are still using correct form. Everyone is different when it comes to variations
of exercises used and that's okay. I'll start with decline push-ups then I'll
move to diamond push-ups followed by Arnold shoulder press followed by bicep 21s
to bench dips and max-out on each set. Nice little muscle burn and pump going
after you do those 4 sets. Plus the heart rates elevated. You don't need a lot
of crazy equipment to achieve this routine which makes it one of my favorites.
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