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Upper Body Focus Workout (Chest, Back, and Shoulders)

March 10, 2015 By Heather Blackmon

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How is your “Spring Forward” adjustment going? I feel like it always takes me at least a week to adjust to the time change. I don’t miss the morning daylight and I really appreciate the extra daylight after work, but for some reason it’s just harder to get out of bed. That lost hour is a doozy!

How about a new workout to help you get moving this week?

Upper body strength is frequently a weakness in women, but it doesn't have to be! Try this upper body focused workout routine to build strength and tone your upper body. A mix of chest, back, & shoulder exercises.

This workout is intended for individuals who have been exercising regularly for at least 2 months & can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.

I originally wrote this workout for one of my running clients, as one of their weekly strength workouts. This one had such great feedback, I thought it would be fun to share with you! As always, be sure to focus concentrate on good form throughout the workout. It’s better to take it slow, take a break, or reduce the number of reps if needed.

Workout Details

I love superset workouts, so you get FOUR of them in this fun workout! As a reminder, a superset is one exercise performed right after the other (no rest). After both exercises in the superset, rest for 30-60 seconds before starting the next set. Lift as heavy as you can for each set, so that you’re having to work hard to finish each set – but not too heavy that your form breaks down.

You can watch video explanations of each exercise below:

  • One Arm Row
  • Incline Chest Press
  • Ball Dumbbell Fly
  • Dumbbell Pullover
  • Lateral Raise
  • Front Raise
  • Shoulder Press
  • Toe Touches

[Tweet “A new #workout to build strength in your upper body. #FitFluential”]

If you give this workout a try, drop me a note and let me know what you think!! I love to see your post-run selfies on twitter or instagram! Looking for more workouts? You can see all my workouts in the archive.

Post-workout Selfies

Left: Cross Training Couture tank; Middle: Fabletics Capris Right: Living Proof Gear Tank & Fabletics Capris

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Questions for you:

  • How are you adjusting to the time change?
  • Are you hanging on to winter or looking forward to spring? You know I’m squeezing every ounce out of winter!

Filed Under: Strength Tagged With: Fitness, workout

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

"Do one thing every day that scares you." - Eleano "Do one thing every day that scares you." - Eleanor Roosevelt

What scares me is probably different than what scares you.

I am admittedly a timid mountain biker - but getting better every day.

I'm afraid to face plant, but still working on crow pose in yoga.

⬇️ What is one thing that scares you & how are you working on it?
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#mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #allaboutadventures #sheisthewild #mountainlife #liveyouradventure
Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
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#vail #yogalifestyle #yogaliving #vaillife #vailcolorado #mountainlife #vailvalley #outtherecolorado #mountaingirls #womenofthewilderness #womenwhoexplorecolorado  #lovethelifeyoulive #vaillive
Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
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