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Workout Wednesday: Upper Body

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WORKOUT WEDNESDAY: UPPER BODY

   *Repeat this sequence 3 times (2-3 times a week) with the KB Upper Body Workout Bands*


LATERAL RAISE: Targets the shoulders


Repetitions: 15


Recommended Resistance Level:

  • Beginner/Intermediate - Green
  • Advanced - Red


How To: 

1. Stand on the resistance band in a staggered stance (one foot on the band and the other foot behind), while holding a handle in each hand. Tip: Keep your back straight, head up, and abs tight. 


2. Start with your ams at your sides and your palms facing in. Tip: Roll your shoulders back and keep a slight bend in your arms. 


3. With control, raise your arms straight out to the sides with your palms facing down and pause at the top. Tip: Elbows should reach shoulder height, but do not allow them to go past that point. 


4. Slowly lower your arms back down to starting position and repeat. Tip: Proper form is more important than the amount of reps you do.


Want more difficultly? Try Standing on the resistance band with both feet on the band, hip-width apart.


TRICEP KICKBACK: Targets the triceps, while also working the shoulders

Repetitions: 20 (10 Reps Each Arm)

Recommended Resistance Level: 

  • Beginner/Intermediate - Red
  • Advanced - Blue

How To: 

1. With your right foot, stand on one end of the resistance band in a wide staggered position with your right arm resting on your right thigh. Your left arm is bent with your hand at your side holding the handle attached to the opposite end of the resistance band. Tip: Create enough distance between your feet. Remember that it is opposite hand and foot (right foot on bands, left arm being worked and vise versa). 

2. Lean your chest forward and bring your left arm back and up until it is almost parallel to the ground. Tip: Keep your head up and do not arch your back. Hold the handle with an overhand grip, thumb facing your body. As you lift your arm your palm will be facing the ceiling. 

3. Bring your arm back to starting position and complete reps with your left arm, then repeat the movement using your right arm. Tip: Make sure to keep your elbow stabilized throughout the exercise. 


BICEP CURL: Targets the biceps

Repetitions: 20

Recommended Resistance Level: 

  • Beginner/Intermediate - Red
  • Advanced - Blue

How To:

1. Stand on the resistance band in a staggered position, while holding a handle in each hand. Tip: Keep your back straight and your abs tight. 

2. Start with your arms straight down at your sides with your palms facing forward. Tip: Keep your elbows in tight at your sides. 

3. Pull the handles up, bending your arms until your hands are at chest level. Tip: Make sure to roll your shoulders back and do not arch your back. 

4. Slowly lower your arms back down and repeat. Tip: Keep your elbows stationary at your sides. 

Want more difficultly? Try standing on the resistance band with both feet on the band, hip-width apart. 


SHOULDER PRESS: Targets the shoulders, trapezius, and triceps. This exercise also improves stability throughout the body. 

Repetitions: 15

Recommended Resistance Level:

  • Beginner/Intermediate - Green or Red
  • Advanced - Blue

How To:

1. Stand on the resistance band in a staggered position. Hold a handle in each hand and bring your hands up above your shoulders so that your elbows are bent at a 90-degree angle and your palms are facing forward. Tip: Keep abs tight, knees slightly bent, and back straight with your shoulders rolled back.

2. Press your arms straight up, while keeping your elbows in line with your body. Tip: Keep your shoulders down.

3. Slowly lower your arms back down to starting position and repeat. Tip: Stay controlled throughout the movement. 

Want more difficultly? Try standing on the resistance band with both feet on the band, hip-width apart.


UPRIGHT ROW: Targets the shoulders, trapezius, and triceps

Repetitions: 15

Recommended Resistance Level:

  • Beginner/Intermediate - Green or Red
  • Advanced - Blue

How To: 

1. Stance on the resistance band in a staggered position. Hold a handle in each hand and place your arms straight down in front with a slight bend in the elbows and palms facing your thighs. Tip: Keep your abs tight and shoulders rolled back. Do not arch your back. 

2. Lift your arms straight up, bending at the elbows until your hands are just under your chin. Pause for a second at the top. Tip: Your elbows should be facing out and slightly higher than your forearms. Keep your hands close to your body as you lift your arms. 

3. Slowly lower your arms back down to starting position and repeat. 

Want more difficultly? Try standing on the resistance band with both feet on the band, hip-width apart. 

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