If you are a gym-addict, you must have heard about the cardio workout. It is simply understood as a group of exercises that make your heart beat much faster and pump more blood throughout your body so that you can lose your weight but still have a healthy body.
Most of the exercises are designed for the impact on the whole body. However, this article will guide you to do the upper body cardio workout, which mainly focuses on arms, shoulders, upper back, and chest. This cardio workout is designed mostly for women and is totally doable it at home.
The Structure of the upper body cardio workout
The main principle of this workout is to make your heart beat faster and faster to burn more calories in less time than the normal training sets. So, you don’t need to visit the gym every day to keep a fit body.
The training supersets will cut down the time of rest periods while adding a cardio burst on the upper body training exercises so that you can burn much more calorie in a shorter time.
First and foremost, you should spend about 20 minutes on the warming up cardio. You can do some mild exercises such as walking, jogging or dynamic stretching for the warm-up step. When your body is ready for the workout, let’s start the following steps.
Step 1: Army Crawl Declination
- In this step, you should use a chair or a bench to support for you. Firstly, place your feet on the chair or bench, and your hand leans against the floor. Your entire weight is distributed into your ten fingers while your shoulder stacks over your two wrists. Drag the kneecaps toward the belly and push the heel toward the wall standing behind.
- Next, maintain this position straight, and your body will be a line, in which your back is flat, your core is tight, your neck is in line with your spine, your eye gazes in front. Then you successively drop your forearms so that your shoulder will be at the previous position of your elbows.
- After that, push your body back to the beginning position that is square to the floor and to keep your hips stable. Repeat this action for 15 times.
Step 2: Arnold Shoulder Press With Dumbbell
- The second step, you stand up as the position of an athletic first, remember to open your feet distance as your shoulder’ width and slightly bend your knees and engage your core. Each hand holds one dumbbell, placing them in front at the level of your upper chest; your palms are opposite to your body and bending your elbows.
- Then, raise two dumbbells up while rotating your palms until they face in forward. Now your elbows and shoulder are in a straight line.
- Next, continue to lift these dumbbells until your arms are straightly extended and then lock your elbows out. Gradually exhale while doing this portion of the step. Before lower two dumbbells to the starting position, pause for a second this position.
- Now, you rotate your palms to return to the original position, notice to rotate your left arm in the counter-clockwise and your right arm in the clockwise. Keep breathing. Repeat this action for 12 times.
Step 3: In And Out Bicep Curls
- Continue to maintain your feet distance as shoulder-width and your knees a little bend. Two arms keep straight down aside your body. Turn your shoulders back and down. Your hands continue to hold two dumbbells and facing your palms forward.
- Raise and bend your elbows until the dumbbells are right in front of your shoulders. Exhale while doing this action then inhaling and returning to the original position. So, you have just done the In Bicep Curl.
- Moving to Out Bicep Curl, the action is quite similar to what you have done. However, now you rotate your arms to facing your shoulders and keep your palms far away from your body. Breathe when you bend your elbows and inhale when you return to original position.
- Alternate in and out bicep curls continuously. Bear in mind that your rest body needs to be stable during the time your do the movement. Each curl equals one rep and repeats it for 12 times.
Step 4: Single Arm Front & Back Overhead Triceps Press
- To prepare for this step, standing with one arm akimbo and another hand holds a dumbbell. Your feet at your shoulder-width and a bit bend your knees.
- Straightly extend overhead your arm with a dumbbell, your palms face outside then bend your elbow to lower the dumbbell down right in front of your face and touching your chest.
- After that pressing back to make your arm straight overhead, move to the next rep. This time, you continue to lower your hand with a dumbbell by bending your elbow but put the dumbbell right behind your head. Lastly, pressing back and straightly extend your arm above your head.
- Repeat this action with alternative triceps presses in front and back overhead for 12 reps.
Step 5: Bent Over Wide Back Fly
- Firstly, stand up with two feet equals your shoulder-width distance and slightly bend your knees; two hands hold two dumbbells. Next, hinge your waist forward and keep your spine neutral. Place your arms in front, and away from your body, two arms are straight and parallel.
- Then, perform a wide back fly at this position. In particular, open your arms widely and parallel to your back, squeeze your shoulder blades. Maintain the black fly for a second before returning to the start position. So you have just completed one rep. Repeat this movement for 12 reps.
Step 6: Additional Burnout, Killer Combo
- Standing up with two feet equals the distance of your shoulder-width and a bit bending your knees. Two hands hold two dumb-bells and put aside your body.
- Raise two dumbbells up at your shoulder’s height, and your thumbs are toward the ceiling. Next, swivel your palms toward the ceiling and do a bicep curl. Bend your elbows and curl the dumbbells up to your head whereas your arms are still at your shoulder’s height. Now your arms and your shoulders will look like a goal post.
- After that, you swivel your palms out and far away from your body, then do a shoulder press overhead and straightly extend your arms above your head, lock your elbows out. Always remember to keep your spine neutral and your core tight while you overhead press.
- After locking your arms out on top, swivel your palms in and face them each other. Bend your elbows to make a triceps press overhead, dropping your weights to the back of your head and pressing back up there. Again, lock your arms out.
These actions are considered as one rep. Repeat for one minute.
So now you get what to do for upper body cardio workout, don’t you? Doing upper body cardio workout is a good way to improve our health and beauty. So, why don’t you conduct the upper body exercises to have a healthy and good-looking body?
There are so many choices of cardio workout, and this article gives you one of the most simple but effectiveness workouts for your upper body.
If you are finding a simple method to improve your upper body, let’s take this recommended cardio workout into your consideration and do it every day to reach your target.