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10 Min Upper Body Workout with Exciting Free Printable!

This upper body workout is a perfect complement to this very popular lower body workout.

Upper body workouts have so many benefits such as:

  1. Creating an illusion of a smaller waist
  2. Toning the arms
  3. Strengthening the chest and much more!

I personally love upper body workouts for the sheer joy and pleasure of seeing my body get stronger.

Once upon a time, I couldn’t do one pushup.

Now, it’s a completely different story.

You will feel so much joy and satisfaction when you do something you thought you could never do.

It’s a type of confidence that money simply cannot buy.

So, without further ado, let’s talk about this upper body workout.

Upper Body Workout: 5 Exercises

Click here to download a free printable of this workout

First of all, there are no pushups in this workout!


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Pushups are great for the arms and chest.

But I know you guys don’t love them so I try not to include them in workouts unless they are absolutely necessary. 😊

Instead of pushups, we’ll be doing the following exercises.

  • Up and down planks

  • Lat pull downs

  • Single Arm Pushes*

  • Bent over tricep extensions

  • Raise and punch

You’ll do 45 seconds of each exercise, rest for 1 minute and then repeat for a total of 2 sets.

Click here to download a free printable of this workout

*For the Single Arm pushes, do each arm for roughly 25 seconds each

This will give you a 10 minute workout.

If you want to do more, you can do the workout through twice for a total of 4 sets.

Alternatively, you can also pair this workout with the lower ab workout, the butt workout, or even the squat challenge.

The combinations are truly limitless.

3 Important Tips to Maximize this Upper Body Workout

Click here to download a free printable of this workout

Remember to Warm Up!

This upper body workout does not include a warm up or a cool down so be sure to get that in.

Warming up and cooling down is very important to help you get the most out of your workout.

It also helps to prevent injury and increases your mobility.

I know it’s boooooring but it’s important so please remember to fit it in.

Just a few minutes of warm up before and after the workout is all you really need😊

Activate Your Mind-Muscle Connection

For most people, the upper body doesn’t get as much love and attention as the lower body.

This means that it can be more difficult to get the movements.

You might be questioning whether you’re doing all the movements right.

Don’t worry.

Like anything new, it can take some time to master the movements.

The key is to think of the muscles you’re trying to target as you’re doing the exercises.

This will help your brain make the connection of what you’re body is trying to achieve and you will start to master your form almost automatically.

Yes, I realize this sounds very hocus pocus but it works! Haha

Be Consistent

Results take time. But if you’re consistent, they are pretty much guaranteed.

Keep going. You’re doing a good job!

you might also be excited to try the Hip Dip Workout

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