Mini Fitness Series; Upper Body Edition

Fitness Series Continued

Delaney of The Styled Seed wearing K-Deer

If you guys missed my first mini fitness post sharing a lower body workout you can find it here. For today’s entry I’ll be sharing an upper body workout as well as a few tips and tricks I use to keep my arms lean and toned. So if you’re like me and you’re trying to start off 2018 in a healthy manner then read on!

Again these exercises are equipment optional, so you can do them at the gym or home!

Upper Body Edition

There once was a time I was scared to work out my upper body in fear of getting bulky and hulk-ish. But after some convincing and some research I learned this was not true. But there is certain ways to keep your arms lean and toned without getting too buff.

Tips & Tricks

For me personally I train upper body 1-2 times a week, and lower body 3-4 times a week. As I mentioned in my last fitness post my personal fitness goals focus on lower body as that’s the area I’d like to see grow the most. But that doesn’t mean I want to walk around having spaghetti arms!

Therefore in order to keep my arms toned without too much bulk I only train them 1-2 times a week. I also try to focus on low weight, high rep exercises. This tones the muscles more then bulks them and tends to create that lean look. So don’t neglect your arms, but if you aren’t looking to build mass lift light with a lot of reps!

Delaney of The Styled Seed wearing K-Deer

Upper Body Workout

Here’s a typical upper body day for me.

1. Incline Push-Ups 15-20 x 3

I’m not a huge fan of regular push-ups. Is anyone? Not only are they so hard for me but they really bother my wrists so I tend to steer clear of them for that reason alone. But these inclined push-ups are much easier and still give your arms a nice pump. If you’re at home you can use your counter top and if you’re at the gym you can use a box or a bench!

Here is  video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

2. Arm Circles 20-25 x 3

These may seem easy and effortless. And in the beginning of the exercise they are, but after a few reps you will start to feel the burn. Which is exactly what you want! Try to keep your circles tight and controlled while performing this exercise. These will really help to sculpt your shoulders and arms.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

3. Dips 15 x 3

For these you can use a bench or box if you’re at the gym. If you’re at home you can use your couch or coffee table. Make sure you focus on using your arms to push your body weight off the chair or bench.  Don’t focus too much weight on your legs. Also be mindful of keeping your wrists strong and straight.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

4. Shoulder Taps 12-15 x 3 Each Arm

This is a great way to work out your upper body as well as working on your core and stabilization. Make sure to keep everything tight and engaged. Don’t let your hips drop too low or come up too high.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

5. Alternating Supermans 15-20 x 3 Each Side

When doing this exercise make sure you’re really squeezing your arm muscles to get the most out of the motion. Your arms should be burning during the latter reps. This will also work out your core, bonus!

Here is video of how to perform this exercise.

I usually do some cardio on upper body days as well. Biking, walking, swimming, whatever it is try to get your heart pumping on some cardio for 15-30 minutes at least! Hope you enjoyed this workout. Let me know if you tried it out! Xx

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Photography by Clayton Wenner @clayhendrx
Special thanks to K-Deer for partnering up on this post!

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