Swift + Hyperwear: Upper Body Workout
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Hey guys! It's Week 2 of my series with Hyperwear! If you missed the Lower Body Workout, you can find it here!
This week, I'm rocking some seriously cool new products from Hyperwear. This is their Softbell Dumbbell line (Use code 'SWIFTFIT15' for 15% off!), which is just as awesome as it sounds. I'm using a 6 pound neoprene plate on either side, so it makes the dumbbell a total of 12 pounds! (You can also find it on Amazon below!)
The plates come in a variety of sizes (from 3-40 pounds) and the handles easily screw off to allow you to change between plates to make the load heavier or lighter. Or, in my case, I like to use the weights on their own, as an easy to hold, lightweight option. When I'm selecting things to buy for an at-home gym, I always want something that is going to take up the least amount of space while, at the same time, doing the most amount of things. That's why people like those Bo-Flex machines, right? Don't tell me that your dad didn't have one. But these are way better, I promise.
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Upper Body Workout:
3 Rounds
Bicep Curl Holds -15 reps each arm
1. Start with one arm at 90 degrees, the elbow pressing into the side of the body.
2. With a hammer curl position or standard bicep curl, slowly curling through the full range of motion. Make sure that your opposite arm does not sag or dip from the isometric hold.
3. After 15 reps, switch arms, pressing the opposite arm into the side and holding.
Flys - 20 reps
1. Hinge back at the hips, with a slight bend in the knee, to bring your back to a 45 degree angle. Make sure to engage the core and roll the lats down and back to prevent excess movement.
2. Start with the arms down by the legs, slight bend in the elbows.
3. Open the fly by opening the arms wide, pinching the shoulder blades at the top of the movement.
Tip: Make sure to hold your core tight throughout the entire movement. Nothing should be moving but your arms and shoulders.
Rows + Kickback - 20 reps
1. Maintain the same 45 degree angle position as above.
2. Keep the elbows close to the sides, as you start with the dumbbells in front of the legs.
3. Pull upwards, bringing the dumbbells to the chest, thumbs to the armpits.
4. At the highest point of the pull, extend the arms backwards, into a tricep extension.
5. Control the movement, bringing the dumbbells back to the pulled position, and then releasing back down.
Tip: Make sure to hold your core tight throughout the entire movement. Nothing should be moving but your arms and shoulders.
For this next round, break down the dumbbells, removing the plates. Use just the plates for the following:
Shoulder Finisher:
3 Rounds
Side Raise
1. Start in a tall standing position, shoulders rolled down, core engaged, lower body active. Palms will be on either side of your legs.
2. On an exhale, raise both arms to parallel with the ground, making sure to only move your arms.
3. Slowly lower down to begin again.
Tip: Actively squeeze your core and engaging your legs will prevent your back from arching in this movement.
Forward Raise
1. Start in a tall standing position, shoulders rolled down, core engaged, lower body active. Palms will be facing the front of your legs.
2. On an exhale, raise both arms to parallel with the ground, making sure to only move your arms.
3. Slowly lower down to begin again.
Tip: Actively squeeze your core and engaging your legs will prevent your back from arching in this movement.
Straight Arm Pull-in
1. Start in a tall standing position, shoulders rolled down from the ears, arms outstretched to the sides, palms facing forward.
2. On an inhale, pull elbows in towards your sides, trying to touch both elbows behind you. Pinch the shoulder blades together.
3. Exhale as you extend the arms outward.
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Photos & video by David Lemon Photography