This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

Kristina

Perfect Sunday workout, at home! 😀💪🏻

Amber

A full upper body workout with a focus on back, chest, triceps, biceps, shoulders, and core! Having a strong upper body is so important as it improves your range of motion and flexibility. Upper body strength increase muscle mass. Improved muscle mass means better bone density.

In this first tri-set you will complete the 3 exercises back to back to back before resting. I added in a killer core workout to the end of this tri-set that will get your heart rate up!

The dumbbell floor press is an exercise for your triceps, shoulders and chest. The dumbbell floor press limits your range of motion more than a barbell press, and you're able to use a neutral grip on the dumbbells. This reduces extension at the shoulder joint while still targeting the pecs and triceps. Make sure to take your time coming down and that you're not arching your back coming up of the movement!

Floor Lying Dumbbell Chest Press HOME

Stand with your feet shoulder-width apart and hinge at the hips to lean over the bench on one hand, pushing your bum back and keeping your back straight. Row the weight up,making sure that only your arm – not your torso – moves during the exercise.

Single Arm Dumbbell Row (Left) HOME

Single Arm Dumbbell Row (Right) HOME

The commandos exercise has the added benefit of working your arms, chest and shoulders much more than a traditional plank, and are challenging enough to get your heart rate up while you're at it.
Start off in a standard plank position, forearms shoulder-width apart on your mat, and balls of your feet hip-width apart respectively. Engage your core. Keep your head neutral (pretend you’re holding an orange between your chin and the top of your chest) and squeeze your glutes.
Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position. Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent from rocking from side to side throughout. If you need ti modify this exercise you can bring to your knees!

Commandos HOME

Tri-set 1

In this second tri-set you will complete the 3 exercises back to back to back before resting.

Select the appropriate dumbbells and place them on the floor in front of you. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up).
Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height. Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position. Repeat for desired reps.

Dumbbell Reverse Grip Bent over Row HOME

Start on all fours (quadruped position) with your hands slightly wider than shoulder width apart. Extend your feet back so you adopt a plank position. Lower yourself down so your chest is rested against the floor.
Lift your hands and feet off the floor. Try and really squeeze your shoulder blades together to lift your hands up. Pause for a moment before placing your hands and feet back on the floor and immediately push yourself up off the floor until your arms are straight. Your chest, shoulders, triceps and core should all be engaged. Your upper and lower body should be aligned and in the “plank” position, at the top of a push up. Hold for a moment before lowering your body back down so your chest and legs are resting on the floor again. Lift your hands and feet off the floor and repeat the movement for repetitions.

Drop Push Ups HOME

In a kneeling position, grab a single dumbbell on each end. From here you will cross body the dumbbell to the outside of the leg. Make sure you're taking it slow and controlled and not letting your hips open out.

Dumbbell Woodchop (Left) HOME

Dumbbell Woodchop (Right) HOME

Tri-set 2

In this third  tri-set you will complete the 3 exercises back to back to back before resting.

Hold a dumbbell in each hand, and rest them right under your hip bones. This is the starting position. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.

Bridge Hold Dumbbell Pullthrough HOME

Begin in a standing position with a dumbbell in each hand.
With your back straight and core tight, curl the dumbbells up for a biceps curl.
Bring the dumbbells back down to your sides.
Lift the dumbbells out to the sides making a T with your arms.
Bring the dumbbells back down to your sides.

Bicep Curl to Lateral Raise HOME

Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That's one rep. 

Modify on knees!

W1/D2 UPPER BODY & CORE

Community

More workouts from Leticia Martinez