Low Intensity Workout 7: Upper Body

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

The Low Intensity workout plan consists of 9 different workouts where workouts 1-3 are at a similar difficulty level, workouts 4-7 are within the same difficulty level, and workouts 8-9 are the most difficult, meant to prepare you for more intense workouts. All workouts are only 14 minutes from start to finish.

Equipment for this workout: Two dumbbells, bench, mat

Info: Follow me from start to finish or set your timer yourself and start with a 1-minute warm-up followed by a 12-minute workout where each exercise is performed for 30 seconds with no rest between and a total of four rounds. End with a 1-minute cool down/stretches. This workout is an upper body workout.

Interval timer: If prefer to take this workout on your own then set an Interval Timer to;  Warm up: 1 min, set: 12, High: 30 sec, Low: 30 sec, Cool down: 1 min.

Or click here: https://youtu.be/y-9zEHF01sM

1 min warmup:

1. 15 sec shoulder circles

2. 15 sec oblique stretch

3. 15 sec standing rotation

4. 15 sec standing hip circles

12 min workout:

4 rounds:

1. 30 sec bird dog R (mat)

2. 30 sec bird dog L (mat)

3. 30 sec kneeling curl and press R (1 dumbbell)

4. 30 sec kneeling curl and press L (1 dumbbell)

5. 30 sec standing or sitting row (2 dumbbells, bench if sitting)

6. 30 sec standing or sitting tricep kickback (2 dumbbells, bench if sitting)

1+ min cool down/stretches: 

1. 15 sec chest stretch

2. 15 sec stretch between shoulder blades

3. 15 sec bicep stretch

4. 15 sec tricep stretch

5. Stretch for a longer period of time or add other stretches if you feel the need to 

Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.