upper body Workout
The first part of the training will be an Upper Body Workout. The exercises displayed below are just some good examples of some you can use to improve your upper body strength, power and endurance. Any of those you can perform them with or without weights depending on your levels of fitness. To watch the demonstration videos about the next exercises go to "Testing".
Time: 30 minutes.
Pauses: Rest for 40/70 seconds between sets and 70/90 seconds between exercises.
Exercises:
Example of a upper body workout for under-16 forward:
10 Side Push Ups; 5 sets
15 Sit Ups; 5 sets
5 Close Push Ups; 5 sets
15 Prone Cobras; 5 sets
15 Elbow to Knee Twist (Sit Ups); 5 sets
10 Chair Dips; 5 sets
Rest: 40 seconds between sets and 70 seconds between exercises
Example of a upper body workout for under-16 back:
15 Side Push Ups; 5 sets
10 Sit Ups; 5 Sets
10 Close Push Ups; 5 sets
5 Prone Cobras; 5 sets
10 Elbow to Knee Twist (Sit Ups); 5 sets
15 Chair Dips; 5 sets
Rest: 50 seconds between sets and 80 seconds between exercises
Pauses: Rest for 40/70 seconds between sets and 70/90 seconds between exercises.
Exercises:
- Side Push Ups;
- Sit Ups;
- Close Push Ups;
- Prone Cobras;
- Elbow to Knee Twist (Sit Ups);
- Chair Dips.
Example of a upper body workout for under-16 forward:
10 Side Push Ups; 5 sets
15 Sit Ups; 5 sets
5 Close Push Ups; 5 sets
15 Prone Cobras; 5 sets
15 Elbow to Knee Twist (Sit Ups); 5 sets
10 Chair Dips; 5 sets
Rest: 40 seconds between sets and 70 seconds between exercises
Example of a upper body workout for under-16 back:
15 Side Push Ups; 5 sets
10 Sit Ups; 5 Sets
10 Close Push Ups; 5 sets
5 Prone Cobras; 5 sets
10 Elbow to Knee Twist (Sit Ups); 5 sets
15 Chair Dips; 5 sets
Rest: 50 seconds between sets and 80 seconds between exercises
For more examples of cool exercises please check out this awesome athlete Mike Chang who shows you plenty of alternatives for the ones I'm doing. I might not be the greatest example so please clear any doubts you might have by watching some of his videos:
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To go to other parts of this fitness training click on the buttons bellow:
Work Cited
Videos
"Extreme Home Upper Body Workout."YouTube. YouTube, 20 May 2013. Web. 3 Jan. 2014. <https://www.youtube.com/watch?v=wHRJ__TRE3I>.
"Extreme Ripped Body Workout - Do This Workout 5X/Week to get Ripped!."YouTube. YouTube, 2 Oct. 2013. Web. 3 Jan. 2014. <https://www.youtube.com/watch?v=p1oUHT-MvLw>.
Videos
"Extreme Home Upper Body Workout."YouTube. YouTube, 20 May 2013. Web. 3 Jan. 2014. <https://www.youtube.com/watch?v=wHRJ__TRE3I>.
"Extreme Ripped Body Workout - Do This Workout 5X/Week to get Ripped!."YouTube. YouTube, 2 Oct. 2013. Web. 3 Jan. 2014. <https://www.youtube.com/watch?v=p1oUHT-MvLw>.