Beach Ready Upper Body Challenge

Summer is here and its time to hit the beach to have some fun while soaking up the sun and spending time to family and friends. It is not too late to tone up for the bathing suit and strengthen up to carry all the extra goodies a beach trip may entail. So, let’s get started with a fun, efficient and effective Total Gym routine focusing on the upper body. The workout is designed to harness the position and incline, all while creating movements that build from isolation into more compound movements.

For the beginner, perform each movement for 20-30 seconds with 0 to 30 second rest. You can perform one or two sets per body position, or flow through the entire routine then repeat according to the time you have available. The entire routine performed one time through is about 20-30 minutes depending on rest and transition times needed. This workout can be done 3-4 times a week.

To achieve faster results, on your off days incorporate 20-40 minutes of moderate to high intensity cardio. On days you are strengthening, you can begin or end with a 10-20-minute mild to moderate cardio routine or infuse 2-5-minute bouts of cardio between body positions.

POSITION 1: LYING DOWN

Exercise
Position/Incline
Movement
Modifications
Cardio Pull Warm Up
On Your Back (Supine) / Mid to Higher Incline
Reaching arms overhead while in a squat position, straighten the legs while pulling arms into the sides
Narrow: Elbows pull into sides, hands to shoulders, palms face into the body.
Wide: Elbows pull into sides hands to shoulders with palms facing up.
Alternating straight arm: Pulling arm straight down to the side, palm facing down. Optional opposite knee to chest.
Optional Plyometric
Lat Pull Down Narrow
On your back (supine) mid to lower incline
Elbows pull into sides, hands to shoulders, palms face into the body
Legs up in the air

Incorporate abdominal crunch.

Lat Pull Down Wide
On your back (supine) mid to lower incline
Elbows pull into sides hands to shoulders with palms facing up.
Legs up in the air

Incorporate abdominal crunch.

Triceps Press
On your back (supine) mid to lower incline
Elbows into the side, then press the hands down toward the glideboard then return to bent position.
Legs up in the air

Elbows aligned with the shoulders with elbows pointing to the sky, straighten the elbow reaching hands the sky then bend the elbows to return to the start.

Incorporate abdominal crunch.

Cardio Pull
On Your Back (Supine) / Mid to Lower Incline
See Above
Lat Pull-down into Triceps Press
On your back (supine) mid to lower incline
With arms reaching overhead, pull the elbows into the side, hands to shoulders (palms up or down), straighten the elbows toward the glideboard, bend the elbows then reach the arms back toward the tower.
Pull arms straight over to the hips, triceps press, reach arms back overhead.

Legs up

Incorporate abdominal crunch.

POSITION 2: SEATED FORWARD

Exercise
Position/Incline
Movement
Modifications
Front Shoulder Raise – Short lever
Seated facing away from the machine.

Legs can be on glideboard, straddling, or on the floor self-spotting

Start with elbows by the sides and elbows bent. Press the arms out straight to shoulder level then return to the start.
Straight arm front raise. Keep the arms straight and raise them straight up to shoulder level then back down.
Biceps Curl
Seated facing away from the machine.

Legs can be on glideboard, straddling, or on the floor self-spotting

Arms straight by your side or slightly behind the shoulder, bend and straight the elbows
Overhead Press
Seated facing away from the machine.

Legs can be on glideboard, straddling, or on the floor self-spotting

With elbows bent and hands by the shoulders palms facing forward, press the arms overhead then return to the start.
Lean the body slightly forward to assist wit balance.

If greater cable length is needed, perform one arm at a time.

Triceps Press
Seated facing away from the machine.

Legs can be on glideboard, straddling, or on the floor self-spotting

With Arms reaching up to the sky, bend the elbow reaching behind the head.
For more cable length, bend the elbows bringing the hands toward the forehead.
Biceps Curl, Overhead Press, Triceps Overhead Press, Straight Arm return to start
Seated facing away from the machine.

Legs can be on glideboard, straddling, or on the floor self-spotting

Starting from arms straight palms up, bend the elbows bringing hand to the shoulder, turn palms to face forward, reach the arms overhead, bend the elbows bringing hand toward back of the head, straighten the arms, bend the elbows returning the hand toward the shoulder, then straighten elbow bringing hand toward the side.
Upon return of the arms from the triceps position, keep the arms straight while returning the arms to the start position.

POSITION 3: SEATED/KNEELING SIDEWAYS

Exercise
Position/Incline
Movement
Modifications
Lateral Raise – short or long lever
Seated or kneeling lateral

With the arm closest to the squat stand/base and palm facing the body, bring the elbow to the side align with the shoulders keeping the elbow bent.

Maintain the arm straight and pull the arm to the side shoulder level, with palm facing down.

If more cable length is needed, release the other handle.

Overhead Press
Seated or kneeling lateral
Use the handle closest to the tower with palm facing up and elbow bent by the side, reach the arm up overhead then return to the start.
If more cable length is needed, release the other handle.
Triceps Extension
Seated or kneeling lateral
Use the handle closest to the base with the elbow either by the side or out to the side, straighten and bend the elbow.

If more cable length is needed, release the other handle.
Biceps Curl

Seated or kneeling lateral

Use the handle closest to the tower with the arm straight and reaching for the tower, bend and straighten the elbow.
The elbow can be below the shoulder or at shoulder length for more challenge.
Trunk Rotation
Seated or kneeling lateral

Holding the handles in each hand, rotate to the torso toward the base and away.

Use one handle to decrease the force or allow for greater cable length.
Lateral Raise into triceps extension
Seated or kneeling lateral

With the arm closest to the squat stand/base and palm facing the body, bring the elbow to the side align with the shoulders keeping the elbow bent, straighten the elbow, bend the elbow and return to the start.

Incorporate extra triceps press movements within each movement.
Biceps curl to overhead press
Seated or kneeling lateral

Use the handle closest to the tower with the arm straight and reaching for the tower, bend the elbow, reach the arms up toward the sky, bend the elbow into the side and reach the arm for the tower.

Incorporate extra biceps curl movements within each movement.

POSITION 4: SEATED BACKWARD

Exercise
Position/Incline
Movement
Modifications
High elbow row

Seated facing the tower with legs straddling or straight reaching for the tower.

Reach the arms for the tower with palms down, bend the elbows to 90 degrees forming an “L” shape then reach the arm back toward the tower.

Cable can be crossed, ensuring you crisscross the other way.
Shoulder External Rotation
Seated facing the tower with legs straddling or straight reaching for the tower.

Keep the elbows bent forming a “L” with palms down, pull the forearms back to form a “L” with knuckles to the sky ( palms face the tower).

Biceps Curl to forward bend
Seated facing the tower with legs straddling or straight reaching for the tower.
Palms facing up to the sky with arms straight reaching for the tower, bend and straighten the elbows then roll the spine forward. Roll up and repeat.

As the arms straighten, simultaneously roll down toward the tower, and as you roll up simultaneously bend the elbows.

High Elbow Row to External Rotation

Seated facing the tower with legs straddling or straight reaching for the tower.

Reach the arms for the tower with palms down, bend the elbows to 90 degrees forming an “L” shape, pull the forearms back to make a “L” with knuckles to the sky (palms toward tower) then return to arms slowly to the start position.
Biceps Curl to Forward Bend
Seated facing the tower with legs straddling or straight reaching for the tower.

See above

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