Part 2: Start your physical condition: upper body and trunk
Maria Sollon, MS, PES, CSCS
Let’s build on your progress! In this second phase of the Kickstart series, we focus on the strength of the upper body and the control of the trunk, which are essential elements that complement the power of the lower body of your body. Together, they build a strong basis for lifting, pushing, pulling and improving body posture, ensuring a smooth and confident movement in your daily life.
Overview of Kickstart your Fitness series
Kickstart series is your guide to build strength, endurance and confidence with your total gym. Designed for all levels of fitness, it offers an approach based on evolution to help you conquer each routine before proceeding. Take time to find out and perform each workout several times, allowing your muscles to adapt to the movements. As soon as you feel confident and capable, you will be ready to integrate all three workouts into a complete fitness routine that really “starts” your journey.
To maximize results, alternate Upper body & core workout with Lower body & core Workout on non -consecutive days all week. Incorporate it Recovery & Mobility Exercise in parallel to empowerment sessions or on separate days to promote balance and restoration.
Each blog of the series is based on the latter, creating a complete program tailored to your rhythm and goals.
Here‘What does the series include:
- Blog 1: Kickstart Your Fitness: Lower & Core
- Blog 2: Kickstart Your Fitness: Upper & Core
- Blog 3: Kickstart Your Fitness: Recovery & Mobility
Lost Part 1? No problem! Click here To re -visit the Lower body & core Workout and start from the beginning.
The importance of the strength of the upper body and core
The upper part of your body and your core are the power twin that leads the strength, stability and control. From maintaining good posture to performing daily work such as lifting, pulling or pushing, these muscle groups work together to support every move you make. The core acts as a stabilizing force, anchoring your movements, while the upper part of your body provides the strength required for dynamic action.
This balance of power and stability is critical for improving functional movement, reduce the risk of injury and unlocking top performance. By incorporating this workout into your routine, you will complete your workout at the lower body by ensuring that your whole body acts as a unified system for optimal power and mobility.
Workout of upper body and trunk
This workout enhances the strength, stability and control over the upper part of your body while at the same time binding and stabilizing your core. Stay consistent and will feel the difference in every move you make!
AACCESSORIES: Setting offers, cables, medium -level
Instructions:
- Perform each exercise in circuit form with little to no rest between movements.
- Complete 10-15 repetitions per exercise.
- Rest, recover and repeat the circuit 2-3 times.
- Customize the slope to customize and cause your strength level.
- Aim to perform this workout 2 times a week or in combination with your current routine.
- Once you are comfortable with this routine for the upper part of the body and core, alternate it with the Lower body & core Workout on non -consecutive days all week.
Be sure to watch the video to see a demonstration of the way these exercises are performed on your total gym.
- Pulls (+pulses)
*DISCLOSURE THE DRAW BARS, DOWN LEVEL & CLOTHING CONNECTION*
(Low-medium level)
- Reverse flies (seated or kneeling)
- Biceps curl + static balance (sitting or kneeling)
- Crunch Crunch arm (advanced: lift legs at 90 ‘)
- Seated Breast Hi-Low
- Lat Raise Crunch
*CABLE DISCLOSURE*
- Core Finisher: Plank Hold (30-60 seconds) (for Advanced: Glide Board Rocks)
*BALANCE. RETRIEVE. Repeated 2-3 sets*
As you alternate this workout with Lower Body & Core (Part 1), you will build a comprehensive power base that supports the goals of your daily life and fitness.
Stay tuned for the finale of the Kickstart series: Part 3, where I will guide you to a Mobility & recovery routine. This workout focuses on dynamic stretching and rehabilitation techniques that will help you feel and render the maximum. It is the last touch of the Kickstart program, which is essential for your body recharging and maintaining top performance!
Better always,
Mary
@GROOOVYSWEAT
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