Welcome to the second day of the Shape up in Just 28 Days fitness program. Today’s Tuesday session will focus on upper body strength and endurance exercises to help you achieve your fitness goals.

Remember to warm up before starting any exercise routine and consult with a professional if you have any underlying health conditions.

1. Push-ups

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start by assuming a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest nearly touches the ground and then push back up to the starting position. Aim for 3 sets of 10 repetitions.

2. Dumbbell Rows

Dumbbell rows are effective for strengthening your back muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and bend forward at the waist.

Keep your back straight and let your arms hang straight down. Pull the dumbbells up toward your chest, squeezing your shoulder blades together. Lower the dumbbells back down and repeat for 3 sets of 12 repetitions.

3. Shoulder Press

The shoulder press targets your deltoid muscles and helps improve upper body strength. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your elbows and bring the dumbbells up to shoulder level, palms facing forward.

Press the dumbbells upward until your arms are fully extended. Lower back down and repeat for 3 sets of 10 repetitions.

4. Tricep Dips

Tricep dips are an effective exercise for targeting the triceps muscles on the back of your arms. Sit on the edge of a sturdy chair or bench with your hands gripping the edge. Walk your feet forward and extend your legs.

Lower your body by bending your elbows and then press back up to the starting position. Aim for 3 sets of 12 repetitions.

5. Bicep Curls

Bicep curls target the muscles in the front of your upper arms. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

Keep your upper arms stationary and curl the weights up towards your shoulders, squeezing your biceps. Slowly lower the dumbbells back down and repeat for 3 sets of 12 repetitions.

6. Chest Flyes

Chest flyes target your chest muscles and can be done with dumbbells or resistance bands. Lie on a flat bench or the floor with a dumbbell in each hand. Extend your arms out to the sides, palms facing up.

Keep a slight bend in your elbows as you bring the dumbbells together above your chest. Lower back down and repeat for 3 sets of 10 repetitions.

7. Lateral Raises

Lateral raises are great for targeting your deltoid muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your thighs.

Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. Slowly lower back down and repeat for 3 sets of 12 repetitions.

8. Plank

The plank is an excellent exercise for strengthening your core muscles. Start by assuming a push-up position, with your hands directly under your shoulders and toes tucked under.

Engage your core and hold this position for as long as you can, aiming for at least 30 seconds. Repeat for 3 sets.

9. Russian Twists

Russian twists target your oblique muscles. Sit on the floor with your knees bent and feet off the ground. Lean back slightly and lift your feet off the ground.

Holding a dumbbell or medicine ball, twist your torso from side to side, tapping the weight on the floor on each side. Aim for 3 sets of 20 repetitions.

10. Arm Circles

Arm circles are a simple yet effective exercise to work your shoulder muscles. Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.

After 30 seconds, reverse the direction of the circles. Repeat for 3 sets.

Remember to listen to your body and take breaks when needed. Hydrate adequately throughout the session and cool down with some light stretching afterwards. By following this Tuesday session, you’ll be well on your way to shaping up in just 28 days!.