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By Samantha W.
Blog: http://fitnessfoodandfaith.blogspot.com/
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strength training exercises - upper body

Posted Sep 09 2010 12:00am
I am very excited about completing my Group Exercise and Kickboxing Instructor certifications this weekend through AFAA .  Part of both certifications include a practical exam, and since blogging is much more exciting than studying, I thought I would post a portion of my strength training routine on here to help me learn it! 

Perform 3 sets of 8-12 reps.  Use a weight heavy enough to lead to muscle fatigue after one set. 
Note: these are all exercises I can do at home with a set of dumbbells or my body weight

Pushups (pectorals and triceps)
Note: stabilize with abs

source

Bench press with free weights (pectorals)
Note: slow and controlled movement
source
source


Bent-over row with free weights (latissimus dorsi, rhomboids, trapezius)Note: stabilize with abs and keep knees bent to protect backsource
Overhead press with free weights (deltoids)Note: stabilize with abs
source

Upright row with free weights (trapezius and deltoids)Note: do not bring weights above chest line and skip exercise if any shoulder injuriessource

Lateral raise with free weights (deltoids)Note: do not arch back and keep wrists in neutral
source
Curls with free weights (biceps)Note: stabilize with abs and keep shoulders down and away from ears
source
Triceps extension (triceps)Note: keep head and neck in line with spine

source
Stretches:
  • Bring one arm across the body and apply gentle pressure with opposite hand above the elbow (stretch both sides)
  • Triceps stretch with one arm bent above and behind head and gentle pressure from opposite hand on elbow (stretch both sides)
  • Interlock fingers behind body and gently lift through chest
  • Lie on back, let arms and legs fall in opposite directions (stretch both sides)

Check back soon for the lower body and abdominal workouts!
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