October 3rd - Upper Body Burn

Low Impact Thursday

3 ROUNDS •
18 MOVES •
15 WELLBEING MINUTES
Picture of Workout

ROUND 1 - ARM CIRCLE (FORWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a forward motion
- Repeat for 60 seconds

ROUND 1 - ARM CIRCLE (BACKWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a backward motion
- Repeat for 60 seconds

ROUND 1 - ALTERNATING ARM DROP

- Extend both arms out to the side at shoulder level
- While holding both arms out, drop one arm to your side and raise it to shoulder height
- Alternate arms and repeat for 60 seconds

ROUND 1 - OPEN AND CLOSE

- Raise both arms to shoulder height while bending elbows at a 90 degree angle so elbows are at shoulder level and wrist over the elbows
- While keeping arms bent, bring your arms together in front of you, then squeeze your shoulder blades together to drive the arms back in position
- Repeat for 60 seconds

ROUND 1 - BODY ROW

- Keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward until chest is parallel to the floor
- Reach both arms forward and create tension as you row arms back to your side by squeezing the shoulder blades together and driving the elbows behind the back
- Repeat for 60 seconds

ROUND 1 - REVERSE ARM FLUTTER

- Stand with your feet shoulder width apart and keep both arms to your side, elbows extended and rotate palms to face away from you
- Slightly hinge your hips back and flutter your arms 2-3 inches while squeezing your shoulder blades together
- Repeat move for 60 seconds

ROUND 2 - ARM CIRCLE (FORWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a forward motion
- Repeat for 60 seconds

ROUND 2 - ARM CIRCLE (BACKWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a backward motion
- Repeat for 60 seconds

ROUND 2 - ALTERNATING ARM DROP

- Extend both arms out to the side at shoulder level
- While holding both arms out, drop one arm to your side and raise it to shoulder height
- Alternate arms and repeat for 60 seconds

ROUND 2 - OPEN AND CLOSE

- Raise both arms to shoulder height while bending elbows at a 90 degree angle so elbows are at shoulder level and wrist over the elbows
- While keeping arms bent, bring your arms together in front of you, then squeeze your shoulder blades together to drive the arms back in position
- Repeat for 60 seconds

ROUND 2 - BODY ROW

- Keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward until chest is parallel to the floor
- Reach both arms forward and create tension as you row arms back to your side by squeezing the shoulder blades together and driving the elbows behind the back
- Repeat for 60 seconds

ROUND 2 - REVERSE ARM FLUTTER

- Stand with your feet shoulder width apart and keep both arms to your side, elbows extended and rotate palms to face away from you
- Slightly hinge your hips back and flutter your arms 2-3 inches while squeezing your shoulder blades together
- Repeat move for 60 seconds

ROUND 3 - ARM CIRCLE (FORWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a forward motion
- Repeat for 60 seconds

ROUND 3 - ARM CIRCLE (BACKWARD)

- Stand with feet shoulder width apart and extend both arms out to the side at shoulder level
- While keeping the elbows straight, slowly move the arms in a backward motion
- Repeat for 60 seconds

ROUND 3 - ALTERNATING ARM DROP

- Extend both arms out to the side at shoulder level
- While holding both arms out, drop one arm to your side and raise it to shoulder height
- Alternate arms and repeat for 60 seconds

ROUND 3 - OPEN AND CLOSE

- Raise both arms to shoulder height while bending elbows at a 90 degree angle so elbows are at shoulder level and wrist over the elbows
- While keeping arms bent, bring your arms together in front of you, then squeeze your shoulder blades together to drive the arms back in position
- Repeat for 60 seconds

ROUND 3 - BODY ROW

- Keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward until chest is parallel to the floor
- Reach both arms forward and create tension as you row arms back to your side by squeezing the shoulder blades together and driving the elbows behind the back
- Repeat for 60 seconds

ROUND 3 - REVERSE ARM FLUTTER

- Stand with your feet shoulder width apart and keep both arms to your side, elbows extended and rotate palms to face away from you
- Slightly hinge your hips back and flutter your arms 2-3 inches while squeezing your shoulder blades together
- Repeat move for 60 seconds

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