ELENA MCCOWN
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Recipes
    • Prepear App
    • Baked Goods
    • Appetizers
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Disclaimer/Privacy Policy/Terms of Service

Living Life Balanced Blog

Complete Upper Body Workout

6/7/2019

0 Comments

 
Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN

I am always getting asked what type of workouts I do and what I recommend for others, especially for toned arms. This is my basic upper body workout routine that I do pretty regularly when I don't want to think or create something new. 

I recommend starting easy if you haven't been lifting lately (or ever). You might want to start with 3-5 lb weights and work your way up as you get stronger and you get the form down. For reference, I use 10-15 lb weights. I always stress form above all else! Go slow and steady and nail these moves before moving on to heavier weights. You will know you are ready for heavier weights when you get to your 10th rep and feel like you could keep going. Find the weight that works best for you - by your 8th rep you should still be keeping good form but your muscles should feel fatigued and you should just make it to your 10th rep before needing to stop. Do these moves in front of a mirror to make sure you are doing them correctly. If you belong to a gym, don't feel scared to ask a personal trainer to watch your form to make sure you are doing your exercises right. That is what they are there for. 

Complete the first exercise in the groupings for 1 set before moving on to the next exercise for 1 set. Complete those 2 exercises for however many sets you are doing before moving to the next grouping. I try to get through the workout efficiently so I don't take much time resting in between exercises. Sometimes I will stretch my arms out a little bit and walk around the room before moving on if I need to. Use as much time as you need to safely complete the exercises. It is recommended to exercise each major muscle group 2-3x a week with a day or so in between workouts so keep that in mind when planning your workouts for the week.

Example for Intermediates: Triceps Push-Ups x 10, Standard Push-Ups x 10, Triceps Push-Ups x 10, Standard Push-Ups x 10, Rows x 10, Shoulder Press x 10, Rows x 10, Shoulder Press x 10, Biceps Curl x 10, Triceps Kickback x 10, Biceps Curl x 10, Triceps Kickback x 10, Mountain Climber x 10 (each side), Mountain Climber x 10 (each side). 

​Videos of the exercises are posted at the bottom of the page. Always keep a slight bend in your knees and engage your core (picture pulling your belly button in towards your spine). 
​

Don't forget to warm-up, cool-down and stretch!
​
Beginners: 1 set of 10 reps
Intermediate: 2 sets of 10 reps
Advanced: 3 sets of 10 reps
​

------------------------------------------------------------------------------------
Triceps Push-Up
(do them on your knees or against the wall if you can't do a full push-up)
Standard Push-Up

(do them on your knees or against the wall if you can't do a full push-up)
------------------------------------------------------------------------------------
Row
Shoulder Press

------------------------------------------------------------------------------------
Biceps Curl
Triceps Kickback

------------------------------------------------------------------------------------

Mountain Climber
(do against the wall if you can't hold the full plank)
------------------------------------------------------------------------------------
Triceps Push-Ups: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Triceps Push-Up
Standard Push-Ups: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Standard Push-Up

Rows: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Row
Shoulder Press: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Shoulder Press

Biceps Curl: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Biceps Curl
Triceps Kickback: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Triceps Kickback

Mountain Climber Twist: Complete Upper Body Workout by Elena McCown, LLC a health coach in Franklin, TN
Mountain Climber Twist
Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.
0 Comments



Leave a Reply.

    Picture
    Picture
    Picture
    Elena McCown, LLC Health Coach in Franklin, TN

    About Me

    I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
    ​

    Allergies

    I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. 

    Search

    Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.

    Archives

    October 2024
    October 2021
    September 2021
    July 2021
    June 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All
    Life
    Recipes
    Start Here!

    RSS Feed

Find Out More

                  About                     Contact 
            Services           Online Programs
                    Blog                    Life
          Recipes            Prepear App
  Disclaimer/Privacy Policy/TOS

Connect With Me

@elenamccown
Picture
Elena McCown, LLC Health Coach in Georgetown, TX
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Recipes
    • Prepear App
    • Baked Goods
    • Appetizers
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Disclaimer/Privacy Policy/Terms of Service