AT HOME WORKOUT / UPPER BODY MAINTENANCE

So you'veworked all your long to get your body in top nick for summer, and all the sudden the gyms close. Well don't you worry, this home workout should sort you right out. All the exercises included in this workout and great for maintaining muscle mass and making sure that you keep and build upon those gains that you've managed to build through the course of the year. We're going to go through all of the key upper body muscle groups, including the back, chest, arms and shoulders. So, like I say everyday, grab your training partner if you've got one, and get yourself ready to bulk up at home. The EQUIPMENT you will need includes the following - a chair, a bag, and any weighted objects you can use to fill this bag (lil home made dumbbell)

THE FORMAT - So in this workout were going to be using 3 sets for each of the movements, these are all going to be drop sets. So as we go through the sets we will decrease either the reps of time you'll be working for. For the timed workouts start at 1min, and decrease by 15 seconds on each set. For the bodyweight / weighted exercises start at 15 reps, then 12, then finish with 10.

Take a 30 second rest period in between sets and then a 2 min rest between exercises - SMASH IT

EXERCISE 1

Tempo push ups

Nice and slow on the way down

Keep that core engaged

Explosive movement on the way up

Control breathing throughout

Squeeze at the top

EXERCISE 2

Decline push ups

Keep the arms vertical to the floor

Keep the core engaged

Keep that tempo high

Squeeze at the top

EXERCISE 3

Leaning push ups

Each rep lean slightly to one side of the body

Try and keep the way down nice and slow

Drop to knees if necessary

Squeeze at the top

EXERCISE 4

Tricep extensions

Grab the top handle of your bag

Lean over slightly and brace the abs

Keep the elbow tucked in

Keep the weight light (its a slow burner this one)

Exercise 5

Bicep curls

Again grab the top handle of the bag

Keep your elbows in

Lock out at the bottom of the curl

Focus on squeezing at the top

EXERCISE 6

Bent over rows

Brag both straps on your bag

Bent over slightly bracing the abs

Pull with the elbows

Squeeze at the top

EXERCISE 7

Star plank

Spread the arms and legs as wide as possible

Drop to knees if needed

Brace the abs and upper back muscles

EXERCISE 8

"kettlebell" swings

Grab the top strap of the bag

Keep the back nice and straight

Drive with the shoulders

Flex the legs slightly

Keep the head up