CHALLENGE YOURSELF:

Feel like you need a little fitness challenge or something that you can strive towards accomplishing?  We all need a little encouragement to try something new or accept a challenge that is provided to us. So why not join my 4- week Upper Body Challenge?

This challenge is an excellent way to train your muscles by performing specific strength exercises that target your arms and shoulders. You be the judge of your own progress at the end of the 4 weeks!

THE CHALLENGE

The Upper Body Challenge is based on a 4-week training cycle that is created to produce results and improve your current fitness level. The challenge consists of varying reps/ sets and resistance levels to suit your fitness needs. You will perform the workout provided in conjunction with your current routine.

Each week I will provide you with a slightly different set of exercises that target your upper body muscles in every range of motion. The intensity level should increase weekly to keep your body challenged and progressing with improvements. This adds variety in the routine, challenges the muscles, and increases strength development.

This is the 2nd week of the Upper Body Challenge, so if you’re just joining in now, you can refer back to week 1’s blog post for the full program details and start from the beginning. I recommend printing or saving the weekly workouts schedule to your phone/notebook for an easy reference.

Listed in the chart below are the instructions for week 2’s challenge.

UPPER BODY CHALLENGE- WEEK 2

Intermediate-advanced
Perform this workout on NON-CONSECUTIVE days.
Suggested: include additional core/ cardio/ lower body workouts on other days.

Perform this workout 3xs/ week

Dynamic Warm-up:

perform 10 reps each, 2 sets
Horizontal Arm Swings
Alternating Arm Swings
Windmills
Forward/ Backward Claps
Side Plank Hold

The Workout:

12 reps, 2 set
*Intensity depends on your initial strength level
1. Seated Shoulder Press
2. Seated V & T
3. Supine Triceps Extensions
4. Kneeling Close Row
5. Bicep Punches

Cool-Down/ Stretch

Arm Pull Lean
Forward Fold Opener
Standing Cat/ Cow
Kneeling Twist Opener

• Fish – Contains lean proteins and omega-3’s (good fat).
• Beef (grass fed) – Has high protein, zinc, iron, B vitamins.
• Eggs – Good protein source including the yolk, also enhances lean muscle and strength gain.
• Beets – Excellent source of betaine, which enhances liver and joint repair, increases muscle strength and power.
• Apples – Contains polyphenols, which increase muscle strength, prevent muscle fatigue, fat burning, and prolonged energy. They are best to have pre-workout.
• Oranges – Very good pre-workout food, boosts muscle growth, strength, and endurance.
• Quinoa – A protein grain, slow-digesting carb which contributes to an increase in insulin-like growth factor and is associated with lean muscle/ strength gains, as well as prolonged energy storage.
• Spinach – Good source of glutamine, an amino acid for producing lean muscle.  Also increases muscle strength and endurance.
• Wheat Germ – Rich in iron, zinc, potassium, and B vitamins, high in fiber and protein, contains branched-chain amino acids (BCAAs), arginine and glutamine, sustained energy.

Good luck with the second workout. Stay tuned for week 3’s challenge!

Best Always,

Maria

http://www.groovysweat.com

http://www.groovysweatstore.com (purchasable workout videos)

http://www.youtube.com/groovysweat (workout clips)