{"id":56,"date":"2013-09-11T11:16:00","date_gmt":"2013-09-11T11:16:00","guid":{"rendered":"https:\/\/www.hungry-runner.com\/?p=56"},"modified":"2021-07-08T11:17:21","modified_gmt":"2021-07-08T11:17:21","slug":"upper-body-weight-lifting-workout","status":"publish","type":"post","link":"https:\/\/www.hungry-runner.com\/2013\/09\/11\/upper-body-weight-lifting-workout\/","title":{"rendered":"25-Minute Upper Body Strength Workout"},"content":{"rendered":"\n<p>Happy Hump Day, Hungry Readers! In keeping the\u00a0Workout Wednesday tradition, I have a very special gift for you all in the form of a new 25-minute upper body #QuickLift workout. (See image above.)<\/p>\n\n\n\n<p>Except for the first exercise (the lat pulldowns), all you need to complete this workout is a few pairs of dumbbells and a resistance band. If you don\u2019t use or have access to a gym, simply substitute the lat pulldowns with a\u00a0<a href=\"http:\/\/www.bodybuilding.com\/exercises\/detail\/view\/name\/bent-over-two-dumbbell-row\">two dumbbell bent-over row<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/www.hungry-runner.com\/wp-content\/uploads\/2021\/07\/woman-flexing-arm-muscles.jpg\" alt=\"25-Minute Upper Body Strength Workout\" class=\"wp-image-57\" srcset=\"https:\/\/www.hungry-runner.com\/wp-content\/uploads\/2021\/07\/woman-flexing-arm-muscles.jpg 800w, https:\/\/www.hungry-runner.com\/wp-content\/uploads\/2021\/07\/woman-flexing-arm-muscles-300x157.jpg 300w, https:\/\/www.hungry-runner.com\/wp-content\/uploads\/2021\/07\/woman-flexing-arm-muscles-768x401.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Before you start, a few things to note:&nbsp;<\/strong><\/p>\n\n\n\n<ul><li>The first two exercises, use HEAVY weights if you\u2019re in the gym and have access to them. If you\u2019re at home and only have lighter weight dumbbells, increase the number of reps to 15, 20, or even 25. Make sure your muscles are really burning by those last few reps!<\/li><li>Instead of 30 seconds rest between sets for the resistance band exercises, you\u2019ll be doing some core work. If you can\u2019t use a\u00a0captain\u2019s chair\u00a0you can easily preform the\u00a0leg lift exercise on the floor\u00a0and replace the\u00a0captain\u2019s chair knee tuck exercises\u00a0with a\u00a0bicycle crunch.<\/li><li>The last three exercises are higher reps, so you can switch to slightly lighter weights. Light enough so that you can complete 15-20 reps, but heavy enough so that it burns by the end.<\/li><\/ul>\n\n\n\n<p>Got it? Good!<\/p>\n\n\n\n<p>This workout is a complete upper-body routine targeting your back, chest, bicep, tricep, and shoulder muscles. Try including it in your routine 1-2 times a week (on non-consecutive days) to build upper-body strength and endurance.<\/p>\n\n\n\n<p>Last week,\u00a0<a href=\"http:\/\/hungryrunner.tumblr.com\/\">on my Tumblr page<\/a>, I was talking about how after weeks of struggling with 8 and 10 reps, I was\u00a0<em>finally<\/em>\u00a0able to press 30lb. dumbbells\u00a0<strong>for 12 reps<\/strong>. It was amazing how I walked into the gym that day, picked up the weights, and they suddenly felt just a little bit lighter. It reminded me of the importance of staying focused and dedicated because even though it takes longer than we\u2019d like, our hard work does pay off.<\/p>\n\n\n\n<p>So, remember\u2026 Set measurable goals for yourself and&nbsp;then start chipping away at them,&nbsp;<strong>one step at a time.<\/strong>&nbsp;Never forget that it&nbsp;<strong>takes time and dedication<\/strong>. You have to be&nbsp;<strong>persistent<\/strong>&nbsp;and&nbsp;<strong>work at it every day<\/strong>. I know how easy it is to get discouraged when you don\u2019t see or feel results after just one or two workouts. But that\u2019s not how it works.<\/p>\n\n\n\n<p>We all want instant gratification (and with working out you do get it a little bit because you will definitely ALWAYS feel AWESOME after a sweat sesh), but depending on what your goals are and where you\u2019re starting out it might take weeks, months, or even years. Don\u2019t let that discourage you though.&nbsp;<strong>Let it be your motivation<\/strong>, because the feeling of accomplishing what you set out to achieve is always worth it.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy Hump Day, Hungry Readers! In keeping the\u00a0Workout Wednesday tradition, I have a very special gift for you all in the form of a new 25-minute upper body #QuickLift workout. (See image above.) Except for the first exercise (the lat&#46;&#46;&#46;<\/p>\n","protected":false},"author":1,"featured_media":57,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3,2],"tags":[26,14,32,28],"_links":{"self":[{"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/posts\/56"}],"collection":[{"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/comments?post=56"}],"version-history":[{"count":2,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/posts\/56\/revisions"}],"predecessor-version":[{"id":60,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/posts\/56\/revisions\/60"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/media\/57"}],"wp:attachment":[{"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/media?parent=56"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/categories?post=56"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hungry-runner.com\/wp-json\/wp\/v2\/tags?post=56"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}