Current Upper Body Workout at Home

On days when I don't feel like hitting the gym and still want to get a workout in, this is the workout I go to. It's short and sweet, at about only 40 minutes using my body and a resistance band.

Upper Body Workout - Home

Warmup (30 secs ea.)

Arm Circles

Overhead Walking Lunge

Upper Body Twist

Horizontal Arm Swings

Vertical Arm Swings

Spiderman Lunge

Seal Jacks

Strength

Triangle Push-Up - 4 sets x 13

Band Overhead Shoulder Press - 3 sets x 16

Band Alternating Bicep Curl - 3 sets x 16

Band Pull-Apart - 3 sets x 16

Band Overhead Triceps Extension - 3 sets x 16

Band Alternating Front Raise - 3 sets x 16

Cooldown (30 secs ea.)

Forearm Stretch

Shoulder Stretch

Triceps Stretch

Bicep Stretch

Pec Stretch

Workout Wednesday - Current Full Body Workout for the Gym

Full Body

Warmup - 60 mins

Lateral Squat - 30 seconds

Forward Leg Swing - 30 seconds

Vertical Arm Swings - 30 seconds

Upper Body Twist - 30 seconds

Walking Quadriceps Stretch - 30 seconds

Yoga Plex - 30 seconds

Seal Jacks - 30 seconds

Strength

Dumbbell Squat - 3 sets x 12 @ 20lbs

Dumbell Bench Press - 3 sets x 12 @ 20lbs

Cable Seated Row (Palms Up) - 3 sets x 12 @ 20lbs

Dumbbell One-Arm Shoulder Press - 3 sets x 12 @ 20lbs

Dumbbell Bulgarian Split Squat - 3 sets x 12 @ 20lbs

One-Arm Dumbbell Swing - 2 sets x 12 @ 20lbs

Cardio

Treadmill - 26 mins - 3.2mph @ 5% incline

Cooldown

Lying Quad Stretch - 30 seconds

Shoulder Stretch - 30 seconds

Pec Stretch - 30 seconds

Lying Glute Stretch - 30 seconds

Glute Stretch - 30 seconds

Quadriceps Stretch - 30 seconds

Workout Wednesday - Current Upper Body Workout for the Gym

I normally like do this workout on Tuesdays when I hit the gym. It sounds like a shorter one, but man oh man do you feel the burn! I usually burn about 600 calories when doing this one. It's a good one. I definitely recommend it.

Upper Body - 61 minutes

Warmup

Wall Ankle Mobilization - 30 secs
Upper Body Twist - 30 secs
Vertical Arm Swings - 30 secs
Horizontal Arm Swings - 30 Secs
Arm Circles - 30 Secs
Seal Jacks - 30 secs

Strength

Dumbbell Bench Press - 3 sets x 12 @ 15lb
Dumbbell Incline Chest Press - 3 sets x 12 @ 15lbs
Cable Seated Row (Palms Up) - 3 sets x 12 @ 55lbs
Cable Seated Row - 2 sets x 15 @ 55lbs
Dumbbell Floor Press - 2 sets x 15 @ 10lbs
Dumbbell One-Arm Upright Row - 2 sets x 15 @ 10lbs

Conditioning

Push-Up to Plank - 3 circuits x 30 secs

One-Arm Dumbbell Swing - 3 circuits x 30 secs
Prisoner Squat - 3 circuits x 30 secs

Cardio

Stationary Bike - 21 mins @ level 10

Cooldown

Forearm Stretch - 30 secs

Triceps Stretch - 30 secs

Bicep Stretch - 30 secs

Pec Stretch - 30 secs

Shoulder Stretch - 30 secs