Hello hello!

How has your week been? I’m feeling especially grateful for the weekend today because on my agenda is a yoga class, coffee date, and a gym session that I can’t wait to crush! I’m also preparing to send out my brand spankin’ new newsletter which is something that keeps getting de-prioritized due to other projects. Lots of you have already signed up for it and received the Gorgeous Guide to Goal Conquering as a freebie, but if you haven’t done so yet, you can subscribe here. I’ll be sharing a some juicy nuggets ‘o wisdom that don’t make it to the blog with each edition, and best of all, it’s totally free!

Source: Pinterest

Source: Pinterest

Work It Out

I’ll preface this one by saying that I don’t recommend making plans to blow dry your hair after your finish the workout I’m about to share. Well, at least don’t plan to blow dry it yourself. I tested this one out last week and upon trying to curl my hair with my hair wand afterwards, I needed to take at least 4 breaks along the way because I was a-shakin’!

If you, like me, have goals to build upper body strength this year, I think you’ll love this one. It starts off with chin-up negatives, which I like to get out of the way first because I find them the hardest. I’ve been doing these a lot lately as part of my work towards being able to do the unassisted kind, and although slow, progress is definitely being made. From there I’ve added in a few other upper body moves to work every muscle – even the ones you didn’t know you had!

Source: Pinterest

Source: Pinterest

The Bangin’ Upper Body Workout

After a short warm-up, begin with circuit 1. Each circuit ends with a lower body exercise to take your mind off of your upper body and allow you to go at it again for another 2 sets, totalling 3 rounds of circuit 1. When you’re done, take 2-3 minutes rest and move on to circuit 2. Do your best to challenge yourself with heavy weights throughout, and be sure to spend some time stretching out and foam rolling at the end.

Fitness Friday 277 - The Bangin' Upper Body Workout

Click here to print/download the PDF.

Exercise notes:

  • Super slow chin-up negatives: Use a step to help you jump up to the top of a chin-up position on a bar. Lower yourself back down as slowly as you possibly can, focusing on engaging your back and core just as much as your arms.
  • Cable face pulls: Use the rope attachment on a cable machine and position the pulley a few inches higher than your head. Holding the ends of the rope in each hand, pull the rope quickly towards your face, bringing the ends to either side of your head. Slowly return to the starting position and repeat.
  • Upright cable rows: Use the rope or straight bar attachment on a cable machine and lower the pulley all the way to the bottom. Holding the attachment with each hand, row in up to shoulder height, pointing your elbows out to the sides. Lower it back down and repeat, keeping the core engaged throughout.
  • Dumbell deadlift: Perform deadlifts holding a dumbell in each hand. Keep a slight flex in the back of the knees, keep your core engaged and shoulders back and down with a long spine.
  • Dumbell bent-over row: With a dumbell in each hand, hinge at the hips and bend forward about 45%. Lower the dumbells to your knees, then engage your back and pull them towards your hips, pulling your elbows straight back and pretending as though you’re squeezing a pencil between your shoulders. Lower back to the starting position and repeat.
  • Dumbell renegade row with push-ups: Get into high plank with a dumbell handle under each hand. One arm at a time, row the dumbell to your rib cage, then back down. Do 1 push-up. That’s 1 rep.

Turn It Up

Today’s tune, the On My Way Remix by Cardiknox and Lost Kings is a recent Spotify find, and if you’re in need of an energy boost, you’ll find it by blasting this one through your earphones! My favourite way to use it is during a finisher-style HIIT session done at the end of my workouts, and I’ll share more about what those look like next Friday. For now, turn it up and have a listen!

Can’t see the video? Click here.

Have A Read

Now over to you! Let’s hear about what you’ve got planned for the weekend. Workouts? Winter fun? Working on one of your goals for this year? Annnd go!