NASM Certified Personal Trainer Kristen Kennedy shows us several moves you can do anywhere to workout your upper body.
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Whether you are on summer vacation or visiting the family for the holidays, you can still fit in a good workout for your healthy lifestyle. What I'm going to start out with first is going to be your upper body. So of course, you've got to kind of warm it up first, so let's try to take it right into pushups. All you want to do is go right and do some pushups. Now, I'm going to go through five moves. These five moves I want you to do for a minute each. So we are going to start with pushups, start for a minute on that and then I will take you right into the next one. So pushups, you can be on your feet or modified position on your knees which you probably want to start that out with first just because this is the warm-up. So you are just going to give me as many pushups as you can, for a minute straight. So once you do that, you got the minute set. I am going to take you right into a plank up into a pushup. So, we will start here, straight leg and again, if you need to, drop the knees. Now, what I want you to think about, squeeze into to the glutes, bellybutton in. So you're going to bring it up and then checkout the change with my arms. Step it up and down. Step it up and drop it down. Now, it looks tough, which it is tough, if you are going to do it for a minute straight. So the important thing is to keep your form. Drop, up and drop. Minutes over went, I am going to get you to stand up. So you're going to come on up, bringing in slowly rise. I have got jumping jacks for you. So going right into jumping jacks, lift it up and down. Now if you are one of those people that want to keep it low impact, you got the option of taking it down low. No joint motions, whatsoever on the joint, anything with arthritis, keep it low, so you won't have any type of joint motions on this joint. Next, we have got dips. So again, back down and the reason I have you going up and down, it's because you're going to see it's changing your heart rate. You are going to see it rise and then you're going to see it come back down. So when I go right into depth, my heart rate is going to decrease slightly or strengthening the back of the arm. I will bring it down. You can do this on a step or you can do it on the floor. It's going to be a much smaller range of motion if you do it on a flat surface, it will still work. Take it up, down and then push up. You'll see my elbow, it's a very small movement, elbows straight back and lift up. Do that for a minute. You'll feel a squeeze right to the back of your arm. Minute is up, I am going to get you to stand back up again. So, lift up, last thing, one minute, arms out. This looks easy, but honestly, it's not. You are going to just take your arms into really small circles. Think about lengthening through the figure tips, squeezing through the shoulders, and take an end of circle. Now, you're going to do 30 seconds going forward and then I want you to go 30 seconds going backwards. Once you get forward, now I'm going to take it back. Now I want you to resist, really feeling that tightness through the shoulders, through the triceps, through the biceps everything and then you're done with that. Now you're going to go through that twice. So, you've got ten minutes of working out for that upper body and you pretty much set for that. So there is no excuse to not work out while you're on a summer vacation or out on the holidays with your family. I hope that help.
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