As we proceed into the second week of our fitness journey, it’s important to stay consistent and motivated towards our goals. Today’s workout focuses on upper body strength and endurance.

Warm-Up

Before starting any workout routine, it’s important to warm up your muscles to prevent any injury. You can perform this simple warm-up routine:.

• 5 minutes of brisk walking or jogging
• 10 arm circles forward and backward
• 10 shoulder shrugs
• 10 squats
• 10 jumping jacks

Workout

Perform each exercise for 3 sets with 12 reps in each set.

1. Push-Ups

Push-ups are a classic exercise that targets your chest, shoulders, and triceps.

How to do:.

1. Get into a plank position with your arms straight and hands shoulder-width apart.
2. Slowly lower your body until your chest almost touches the ground.
3. Push yourself back up to the starting position.

2. Dumbbell Shoulder Press

This exercise targets your shoulders and triceps, and it’s great for building upper body strength.

How to do:.

Related Article Transform Your Body – 2nd Week – Day 4

1. Start by sitting down on a bench or chair with your feet flat on the ground.
2. Hold a dumbbell in each hand at shoulder level with your elbows bent.
3. Slowly lift the dumbbells up until your arms are straight above your head.
4. Lower the weights down to shoulder level.

3. Dumbbell Flys

This exercise targets your chest, and it’s great for building strength and mass.

How to do:.

1. Lie flat on a bench or the floor with a dumbbell in each hand.
2. Start with your arms above your chest, palms facing each other.
3. Lower the dumbbells down in a wide arc motion until your arms are parallel to the floor.
4. Push the dumbbells back up to the starting position.

4. Dumbbell Bicep Curls

This exercise targets your biceps, and it’s great for building arm strength and size.

How to do:.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Start with your arms straight down, palms facing forward.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the weights back down to the starting position.

5. Tricep Dips

This exercise targets your triceps, and it’s great for building upper body strength and endurance.

How to do:.

1. Sit on the edge of a bench or a sturdy chair, placing your hands on the edge with your fingers pointing forward.
2. Walk your feet out until your knees are straight and your hips are off the bench or chair.
3. Bend your elbows and lower your body down until your arms are at a 90-degree angle.
4. Push yourself back up to the starting position.

Cool-Down

After completing the workout, it’s important to cool down your muscles to prevent any soreness or injury. You can perform this simple cool-down routine:.