This is a very special blog post dedicated to all of the hard working women after 50 who’ve approached me over the past few months with a very real dilemma, and maybe you’ve recently discovered this dilemma too:
This post is for you if you’ve been working really hard towards your “Get Back to Fit” goals or your weight loss goals (which of course includes fitness) but while your brain wants to desperately stay on track, your lower body doesn’t want to cooperate.
Over the past few months I’ve been hearing a lot of stories from women who’ve finally got on track with their walking, with their weight training, with their exact exercise plan only to have an arthritic flare up, an ankle or a hip flare up, or a knee injury that has caused a serious set back.
The doctor’s have advised time off from lower body workouts, but they’ve been given the go-ahead to use the upper body instead.
if this sounds like you too, then this is the solution. You CAN get an amazing workout without using the lower half. You can get your heart racing, create muscle strength and stamina and continue to stay on track all by focusing on the upper body instead.
So grab some light weights and pull up a chair, because this upper body workout will make you feel inspired to stay fit, even when the lower body’s doesn’t want to cooperate!
The upper body cardio have a quick and effective boxing theme, while the twisting and crunching tone the tummy and the weights strengthen the body and increase stamina!
Let’s get started!
The Cross: This boxing move elevates the heart rate while toning your sides (the obliques) and strengthening the arms.
Alternating overhead press: When the arms punch overhead, the heart rate rises. This seated cardio move also lubricates the shoulder joint and increases range of motion.
Punching bag: Feel the burn in your arms and shoulders as you do this cardio move. The faster you go, the warmer you’ll feel
Upper cut: This cardio move contracts the abs and tightens the tummy but it’s much more effective as it protects the spine.
Arm Circles: Another great cardio move that tones the arms too. This version has a slight bend in the elbow to give extra protection to the joints.
Row with weight: The back is one of the biggest muscle groups in the upper body. The more muscle you use, the better the calorie burn. Use heavier weights (feeling difficult at the 10th repetition of 12 repetitions) in order to increase strength and firm up the muscles.
Protection/blocking with Twist: This tummy toning twist exercises focuses specifically on your sides (your obliques) these muscles create a tighter waist but they also help support the back and may reduce back pain.
Bicep Curls: The one arm bicep curl firms up the arm more than any two handed bicep curl could do. Why? Because you can use the other hand to help you push past muscle failure which is when the muscle creates a new level of firmness and increases in strength and stamina.
Seated Oblique Crunches: Not only does this exercise tone the tummy, but it strengthens the back too. By pulling your elbows back as you crunch to the side, the upper back muscles contract causing the ultimate muscle activation.
Overhead Triceps extensions: This exercise firms up one of most popular areas to exercise, the back of the arms. Use a weight you can control for all 12 repetitions in order to stay safe!