Welcome to our Urban Family series by Lauren Hogan, General Manager at F45 Training in Shanghai. She will deliver fitness tips to the Urban Family Community. Using her nutrition challenges and high-intensity interval and resistance circuit-based training, Lauren enjoys pushing the Shanghai community to achieve their health and fitness goals.
It might not seem so now, but tank top weather will be here before we know it. Or, at the very least, a tropical island getaway over one of the upcoming holidays. And what better way to prepare for your warm-weather wardrobe than by working your upper body, for as they say, 'suns out, guns out.' Here are a few movements to practice to get sculpted shoulders and toned arms.
Equipment: Dumbbells. Try to choose weights that are manageable but challenging.
Tip: Don't have dumbbells at home? Don't worry, you can use canned goods or filled water bottles to lif instead. You can also adjust the exercises using resistance bands to get a similar workout.
Lateral & Forward Raises
45-second intervals x 3
- Stand up straight with a light weight in each hand, place your arms at your side with palms toward your body.
- Lif both arms straight out to the side, so they are parallel to the ground, then lower.
- Next, raise both arms in front of you, again keeping them parallel to the ground, then lower.
Bent Over Lateral Raises
45-second intervals x 3
- In a standing position, hinge your hips at a 45-degree angle, with a small bend in the knee.
- Keep your chest open and almost parallel to the floor with a long spine.
- Continue the lateral raise with the palms facing the floor (keeping elbows sof).
- This position will work the rear deltoid as opposed to the medial and front (from the previous exercise).
Bicep Curls
8 repetitions each cycle x 3
- Return to a straight standing position with feet shoulder-width apart.
- Holding a dumbbell in one hand, keep your arms bent at a 90-degree angle, palms facing up.
- Keeping one arm static, curl the other arm up at the elbow toward the shoulder.
- Switch the weight and repeat for the other arm.
- Lastly, curl both arms together in the full range of motion.
Image via Pexels
Standing Triceps Extensions
45-second intervals x 3
- Bring the dumbbells together and fully extend your arms straight overhead with your palms facing the ceiling.
- Keep your upper arms close to your head with your elbows tucked in and perpendicular to the floor.
- Lower the weights in a semicircular motion behind your head, until your forearms touch (or come close) to your biceps.
- Keep the upper arms as still as possible, with only the forearms moving.
- Go back to the starting position and repeat.
Diamond Press-up
45-second intervals x 3
- Finish with a challenging move, but one that will engage your full upper body.
- Get into a plank-like position, but with your hands together under your chest.
- Your index fingers and thumbs should be touching to form a diamond shape.
- Lead with your chest toward your hands, while trying to keep your elbows tucked and keeping your back flat.
- Stop before your chest touches the floor and then return to the start position.
Regression: If this is too difcult you can regress by dropping to your knees. And if needed, you can also revert to the classic press up with your hands directly underneath your shoulders to keep building strength. Remember to always lead
with your chest.
F45 Training has studios in Xuhui and Jing'an. Refer to their official WeChat account 'Functional45' for more details.
[Cover image via Pexels]
