Pain and Pleasure: Upper Body

5 Moves You Need to Add to Your Workout Routine

These multitasking moves from some of our favorite trainers target multiple muscles groups at once, which burns more calories and helps you get more done in less time.

Tabletop Crunch

Start in a tabletop position.  On an inhale, extend your arms and legs overhead into an “X” position.  Exhaling, bring your arms and legs in as you crunch into a tabletop positon.  This move is excellent because all parts of your abs are involved.

Down  Dog Push Up

Unlike the traditional push-up, the down dog push up really focuses on the shoulders and upper back.  To do this, get into a traditional downward facing dog position.  Bend your elbows, lowering your head to the floor, and press back up.  You also may also feel this in your core, which will be activated as you maintain the downward dog position.

Single Leg Bridge with Leg Circle

This move really gets deep into your glute muscles to help boost your booty!  Begin laying on your back with your knees bent, palms pressing into the mat for stability.  Extend one leg up in the air, toes pointing towards the ceiling.  As you raise up in bridge, swing your leg in a partial circle out to your side.  As you lower, swing your leg back to starting position.  By swinging the leg, you’re really activating the glutes and upper quads and requiring the core to be involved for stabilization.

Push-up with Opposite Arm & Leg Extension

This intense move works multiple muscle groups at once, including arms, core and legs.  Begin in a plank position and complete a push-up.  As you reach the top, extend an opposite arm and leg and then lower and complete another push-up, this time extending the other arm and leg at the top. By working in opposition, you’re really needing to use your core to maintain balance.

Plie Squat Jack

This twist on a jumping jack not only boosts your heart rate but also really works your legs, targeting those inner thighs.  Begin in a plie squat with your arms extended overhead.  Pulse in your plie squat, and then jump, moving your legs together and your arms down into chair pose.  Repeat.

 

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