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Fresh Start 2 Fitness- Upper Body Routine



People often think they need heavy weights to get a good arm and upper body workout, but using your own body can build a lot of strength. Physical therapist Andrew Fast of Intermountain Park City Hospital says using your body weight means you can do a workout anywhere. Fast suggests doing the following routine 2-3 times per week.

1) Up and Overs:

  • Hold a small two-pound wight or even a soup can in each hand and lay flat down on your front.
  • Hold weights out to your side in a T formation then back and forth lifting the weights about six inches off the ground and touching the end.
  • The with your arms out in a Y formation do the same thing lifting the weight back and forth about six inches off the ground.
  • Do ten reps each for three to four sets.

2) Shoulder Taps:

  • Get in push up position on a bench or elevated surface.
  • Slowly lift one hand and touch the opposite should and then lift the other hand tapping the opposite shoulder while in the position.
  • Do slow and controlled about 10-12 times each arm.
  • Do three sets of these.

3) Dips:

  • Use a chair or bench with arms behind you and knees bent in front of you.
  • Dip just below the lip of the chair about 90 degrees to work the biceps.
  • Don’t dip too low but it should feel like pushing out of a chair.
  • Do three sets of 10 reps.
  • For a bigger challenge you can put legs straight out and do the dips.
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