Ready to rock your upper body? Coach Amanda from Team Betty Rocker has you covered. If you’ve never worked out with her before, you’re going to have so much fun!
In just six moves you’ll focus on building strength, sculpting lean muscle and tuning into your body and form. This workout will sculpt your chest, back, and arms, supporting a strong core and excellent posture.
Coach Amanda is a NASM and NESTA Certified Personal Trainer, Crossfit Level 1 Trainer, TRX Qualified Trainer and a Team Betty Rocker Coach in Rock Your Life.
Keep reading to learn more about the workout Coach Amanda has for you below.
Hey girl, Coach Amanda here and I’m so excited for you to join me in this super fun and challenging workout. For this workout we will be working for time using weighted objects and focusing on muscle endurance while maintaining good form.
Resistance training is one of my favorite ways to train because it not only makes you stronger but it’s shown to improve sleep (1) and mental health (2), and as an added bonus, you walk away feeling like a rockstar! Regular strength training has also been shown to be one of the best ways to define and sculpt your body (3).
So grab your weights and lets get strong and shredded together!
Equipment: Elevated Surface, Weighted Objects (water bottles, gallon jugs, dumbbells) Move 1: 3 Point Row Move 2: Tricep Press Ups Move 3: Chest Fly to Pullover Move 1: 2 Way Curl Move 2: Overhead Press Move 3: Reverse Fly Pick 2 movements from above and perform back to back for 0:45 each.
Upper Body Strength Shred
Format: Perform each move for 0:40, resting for 0:20 seconds and repeat each move for 3 rounds.
Equipment: Elevated Surface, Weighted Objects (water bottles, gallon jugs, dumbbells)
Move 1: 3 Point Row
Move 2: Tricep Press Ups
Move 3: Chest Fly to Pullover
Move 1: 2 Way Curl
Move 2: Overhead Press
Move 3: Reverse Fly
Pick 2 movements from above and perform back to back for 0:45 each.
Amazing job! Be sure to check in Coach Amanda and me below and let us know how you liked this workout and what move was your favorite.
Thinking about what workout program would suit you best?
- Kovacevic, Ana et al. “The effect of resistance exercise on sleep: A systematic review of randomized controlled trials.” Sleep Medicine Reviews. June 2018. Web. https://pubmed.ncbi.nlm.nih.gov/28919335/
- Strickland, Justin C. and Smith, Mark A. “The anxiolytic effects of resistance exercise.” Front Psychol. July 2014. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090891/
- Lewis, Leslie H. et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.” Journal of Applied Physiology. December 2012. Web. https://pubmed.ncbi.nlm.nih.gov/23019316/