Welcome back to week 3 of your body transformation journey! Congratulations on making it this far. Today we are going to focus on toning and strengthening your upper body. Follow along with these exercises and you’ll notice a difference in no time.

Warm-Up

Before we jump into the exercises, let’s start with a quick warm-up to get your muscles ready for the workout.

1. Shoulder Rolls

Begin standing with your feet hip-width apart and your hands relaxed at your sides. Roll your shoulders up towards your earlobes and then back down towards your hips, completing a full circle. Do this 10 times forwards, and then 10 times backwards.

2. Arm Circles

Extend both arms out to your sides and begin to make small circles with your hands. Gradually increase the size of the circles until they are as big as possible. After 10 circles, switch directions and make 10 more circles in the opposite direction.

3. Chest Opener

Begin standing with your feet hip-width apart and your hands clasped behind your back. Gently lift your arms towards the ceiling while opening up your chest. Hold for 10 seconds before releasing.

4. Wall Push-Ups

Stand facing a wall about 2-3 feet away. Place your hands on the wall at shoulder-height and slowly lower yourself towards the wall. Push back up until your arms are fully extended. Do this 10 times and repeat for 3 sets.

5. Tricep Dips

Find a sturdy chair or bench and sit on the edge with your hands beside your hips. Slide your bottom off the chair, keeping your hands in place, and slowly lower yourself towards the floor. Push back up until your arms are fully extended.

Do this 10 times and repeat for 3 sets.

6. Bicep Curls

Stand with your feet hip-width apart and your arms at your sides, holding a pair of dumbbells. With your palms facing up, bend your elbows and lift the weights towards your shoulders. Slowly lower back down and repeat for 10 reps.

Do 3 sets of this exercise.

7. Shoulder Press

Stand with your feet hip-width apart and a pair of dumbbells held at shoulder height. Press your arms upwards towards the ceiling until they are fully extended before lowering them back down. Repeat for 10 reps and do 3 sets of this exercise.

8. Plank

Get into a push-up position but instead of lowering yourself towards the ground, hold yourself up for 30 seconds. Repeat for 3 sets.

9. Chest Press

Begin lying on your back with a pair of dumbbells held above your chest. Slowly lower the weights towards your chest, keeping your elbows at a 90-degree angle. Push the weights back up towards the ceiling and repeat for 10 reps. Do 3 sets of this exercise.

10. Cool Down

Now that you’ve completed the upper body workout, let’s finish with a quick cool down to stretch out those muscles.

1. Neck Stretch

Stand with your feet hip-width apart and your arms relaxed at your sides. Slowly tilt your head towards one shoulder, holding the stretch for 10 seconds before switching sides. Do this 3 times on each side.

2. Shoulder Stretch

Bring one arm across your chest and use your other arm to hold it in place. Hold the stretch for 10 seconds before switching arms. Repeat this stretch 3 times on each side.

3. Tricep Stretch

Bring one arm above your head and bend it behind your head. Use your other hand to push your elbow towards your head, feeling the stretch in your tricep. Hold for 10 seconds before switching sides. Do this 3 times on each side.

Conclusion

Congratulations on completing your upper body workout for today! Remember to stretch and cool down to prevent injury and help your muscles recover. Tune in tomorrow for a lower body workout.