Hand weight workout – Upper-Body Hand Weight Workout (Emphasis on Shoulders)

Upper-Body Hand Weight Workout (Emphasis on Shoulders)

Yesterday I asked my Facebook page what exercises they’d want to see in the next P&I workout. I’m at my parent’s place on the Vineyard and am limited when it comes to equipment and fitness studios, so it’s the perfect time to make up some workouts that can be done in a living room or other small space. I got an overwhelming request for upper-body exercises, so here ya go!

All I could find in my parents’ house was some super-light hand weights (1lb, 3lbs & 5lbs), so I structured the workout accordingly: continuous reps, no breaks, lots of smaller movements that blend right into the next exercise. Chuck your ego at the door for this one—you may think you can handle heavier weights but those 3-pounders are going to feel like 300-pounders halfway through this workout.

Upper-Body Hand Weight Workout

Equipment I Used:

Grab a set of light hand weights (I used a 3-lb set). If you’re using an interval timer, set it for 12 rounds of 20 seconds of work and 0 seconds of rest. This way it will beep every 20 seconds, cueing you to move right into the next exercise. Do not rest between exercises. Once you’ve gone through all 12 (4 minutes total), take a 1 minute rest and then repeat. You’ll do a total of 3 rounds.

There are two ways to make this workout harder or easier to fit your current fitness level.

  1. Adjust the length of the intervals (if you’re a beginner, start by just doing 10 seconds of each exercise; if you’re advanced, try doing each for 30 seconds).
  2. Adjust the weight. If you’re a beginner, start with 1-lb weights. If you’re advanced, shoot for 5+ lb weights.

All these exercises are simple movements. Keep a steady pace, moving right from one to the next.

  • Straight-Arm Taps: Extend hands straight out in front of you at shoulder height. Continuously tap ends of weights together in the middle, not letting your arms drop below starting height. Make the taps hard and deliberate—really hit them together.
  • Rows: Extend arms straight out in front of you at shoulder height and then row elbows back, really squeezing your shoulder blades together, keeping hands at starting height.
  • Reverse Hug: Palms facing each other, open your arms out wide with bent elbow (as if you were approaching someone to give ‘em a big hug). Pull your elbows back behind you as if you were trying to touch them together. Squeeze those shoulder blades together!
  • Drawbridge: Start with your arms in a goal post position—elbows bent at 90 degrees out to your sides, hands up, palms facing forward. Think of a drawbridge lifting and lowering (or a lid opening and closing): rotate at the shoulders, keeping everything else locked in that position, so that hands come to shoulder height, facing the floor.
  • Shoulder Press: Start in that goal post position and then press your hands up overhead, bringing weights together above your head. Lower back down, but only so far as brings your elbows back to shoulder height. Don’t let them dip down lower than that.
  • Shoulder Shaper: Start in that goal post position and then bring your forearms in front of you, touching your hands and elbows together in the center. Like opening and closing a book. Keep elbows at shoulder height the whole time.
  • Together Ups: Start with elbows bent at 90 degrees at shoulder height, forearms parallel to eachother and in front of your face. Palms are facing you, weights touching, and elbows as close to touching as you can get them. From here, press your arms up and down, keeping forearms close to each other and parallel (your elbows will want to fan out to the sides—don’t let them!). Don’t shrug your shoulders up towards your ears while you do this.
  • Biceps Curl: Extend arms out in front of you at shoulder height, palms facing up. Curl the weights in towards your shoulders and extend back out, keeping elbows lifted the whole time.
  • Serve the Platter Reaches: This is a small movement. Start with arms extended in front of you, palms up, elbows slightly bent. Reach hands up and out (at an upward angle).
  • Lateral Arm Circles: Hold weights out to the sides with arms straight at shoulder height. Trace small circles with your hands (no more than 6” in diameter), not letting your arms lower.
  • Triceps Kickbacks: Bend your knees and lean forward slightly with a straight back. Arms come down by your sides, elbows bent. Keeping your forearms glued to your sides and just hinding at the elbow, send the weights behind you, extending your arms and squeezing your triceps.
  • Triceps Extension Lifts: In the same position as the previous exercise, hold your arms straight back behind you and, hinging at the shoulders, lift them up as high as you can and then lower just a couple inches. Think of this as a little pulse with your arms straight behind you and as high as you can get them.

WEARING | shorts: Athleta (old, shop current selection) // tank & sports bra: Forever 21 (old)

If anyone can get through three full rounds without cheating using 30-second intervals, let me know; you will be my new hero. I first tried these doing 30 seconds of each exercise and made it halfway through the first round before I was like there’s no effing way I can do three rounds of this. 20-second intervals were perfect—my arms burned like crazy, but with some psyching up I was able to get through the workout.

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Hand Weights Workout | WW NZ

Hand weights workout

 

Why
Regularly working out with weights offers your body a range of benefits. Not only does it help to improve your strength and maintain good balance and coordination, it also assist in retaining muscle mass and healthy bone density.

What you need
An exercise ball and two small hand weights.

Reps
Start with eight to 10 repetitions of each exercise. Gradually increase to 12.

 

1. Bicep curls

Works: The front of your upper arms
How-to: Stand with feet shoulder-width apart, weights in your hands and arms by your sides. Bend the elbow of one arm and bring your fist to shoulder height. Lower. Repeat on opposite side.

 

2. Shoulder press

Works: Your shoulders
How-to: Sit on an exercise ball with your back straight and, with the weights in your hands, hold your arms in out to the side with your elbows bent at 90 degrees. Engage your core and press the hand weights up and together over your head until they gently touch in a controlled movement. Slowly lower your arms to the start position. Repeat.

 

3. Narrow squats

Works: Your legs and bottom
How-to: Holding a weight with both hands, stand with your feet parallel and directly beneath your shoulders. Bend knees to a 90-degree angle and lower your bottom. Keep the weight evenly distributed through your heels and your knees above your feet. Squeeze your glutes as you go back up, pushing through your heels as you straighten your legs in between each squat.

 

4. Walking lunges

Works: Your legs and glutes
How-to: Start with your back straight, weights in your hands and arms by your sides. Leading with your left heel, take a big step forward and lunge down, bending both legs. Push up through your left heel and come back to standing. Repeat on the other side.

 

5. Arm extensions

Works: The back of your arms
How-to: Sit on an exercise ball and look forward. Hold the weight behind your head. Raise your hands up towards the ceiling and straighten your arms. Bring your arms down again slowly, keeping your elbows tucked in.

www.weightwatchers.com

Hand Weights Workout | WW Australia

Hand weights workout

 

Why
Regularly working out with weights offers your body a range of benefits. Not only does it help to improve your strength and maintain good balance and coordination, it also assist in retaining muscle mass and healthy bone density.

What you need
An exercise ball and two small hand weights.

Reps
Start with eight to 10 repetitions of each exercise. Gradually increase to 12.

 

1. Bicep curls

Works: The front of your upper arms
How-to: Stand with feet shoulder-width apart, weights in your hands and arms by your sides. Bend the elbow of one arm and bring your fist to shoulder height. Lower. Repeat on opposite side.

 

2. Shoulder press

Works: Your shoulders
How-to: Sit on an exercise ball with your back straight and, with the weights in your hands, hold your arms in out to the side with your elbows bent at 90 degrees. Engage your core and press the hand weights up and together over your head until they gently touch in a controlled movement. Slowly lower your arms to the start position. Repeat.

 

3. Narrow squats

Works: Your legs and bottom
How-to: Holding a weight with both hands, stand with your feet parallel and directly beneath your shoulders. Bend knees to a 90-degree angle and lower your bottom. Keep the weight evenly distributed through your heels and your knees above your feet. Squeeze your glutes as you go back up, pushing through your heels as you straighten your legs in between each squat.

 

4. Walking lunges

Works: Your legs and glutes
How-to: Start with your back straight, weights in your hands and arms by your sides. Leading with your left heel, take a big step forward and lunge down, bending both legs. Push up through your left heel and come back to standing. Repeat on the other side.

 

5. Arm extensions

Works: The back of your arms
How-to: Sit on an exercise ball and look forward. Hold the weight behind your head. Raise your hands up towards the ceiling and straighten your arms. Bring your arms down again slowly, keeping your elbows tucked in.

www.weightwatchers.com

How to Workout With Hand Weights

Unfortunately, it is impossible to only lose the weight from your love
handles. To reduce love handles, you must reduce overall body fat and,
for men, love handles tend to be the last things to come off. Many
exercises can be done to help tone the muscle under the love handles,
or fat burning exercises that help remove body fat. By using weights,
you create maximum fat burn, as the more muscle you have, the more fat
you lose. CardioA cardio program is needed to burn fat. Many cardio
programs incorporate light weights into the movements to make you work
harder. Any type of cardio program will work, such as aerobics,
dancing, swimming, running and circuit training. You need to raise
your me

Health

Many workout routines are designed to build muscle through resistance
training. Resistance training usually involves lifting weights to
fatigue the muscles. Sometimes you may not want to lift weights, or
you simply may not have access to them, such when you are on a trip.
In these cases, there are alternate methods you can use to get in a
productive workout. Aside from using resistance bands, you will be
able to do most of the exercises with just your body weight. Body
Weight ExercisesBody weight exercises allow you to perform some of the
major muscle exercises that you may normally perform with weights.
Instead of using machines or weights, you use the force your body
weight puts upon th

Sports & Fitness

The best workout you can do without weights burns calories, boosts
your metabolism and builds functional strength. This means that a you
need to combine body weight, compound exercises with cardiovascular
training to shed body fat and build multiple muscle groups in an
applied, useful manner. All of the exercises should be performed
quickly, with a minimum of rest in between them, so that you get a
cardiovascular workout, too. Upper BodyPushups are the most
effective upper-body body weight exercise because they use your back,
chest and arms. To do a pushup, lie face-down with your hands at
shoulder width. Put your toes on the floor, and push up with your
hands until your arms are straight

Sports & Fitness

Strength training with weights is a good way to ease into an exercise
routine, since you can do it in the comfort of your own home with very
little equipment to start. Furthermore, these exercises both reduce
fat and build long, lean muscles. As a beginner, it is important to
start out slow and work your way up in both weight and repetitions.
Start with one set of 12 reps for each exercise, using the lightest
weights. After a week or two, increase to up to three sets of 12 reps
for each, with any amount of weight you feel comfortable with. Do this
three to five days a week.Difficulty:EasyInstructions Things You’ll
Need
Hand weights (2 to 5 pounds each)
Running
shoes
Step

Sports & Fitness

Training the biceps typically conjures up images of struggling with a
large dumbbell or barbell while performing a traditional curl. While
that is an effective exercise, there are others that don’t require
weights and can also be effective in working the biceps. One of these
alternative methods of training uses dynamic tension, which is a form
of training that uses your own body to provide the resistance to work
against. Other workouts use a pulling motion in which the biceps
facilitate a significant part of the
motion.Difficulty:ModerateInstructions Things You’ll
Need
Pull-up bar
Rope
Gloves
Heavy object
class=»error»>Bicep Curls with Dynamic TensionStand with your

Sports & Fitness

Modern gyms are packed full of expensive free weights and weight
machines, but working out without weights can be an effective way to
build strength without a gym membership or pricey equipment. The key
to weight training without weights is to utilize the body’s own weight
as resistance for exercise. Upper Body WorkoutGetting effective
muscle strengthening and conditioning workouts without weights can
reduce the chances of injury and save time since you won’t have to
load bars with weight plates. One exercise that should be central to a
weight-free upper body workout is the push-up. Push-ups work the
chest, triceps and shoulders, among other muscles, and difficulty
levels can be increased

Sports & Fitness

No weights Workout
 

I really believe in
working out without paying for the exorbitant prices of gyms. I think
to have the discipline getting a private instructor does work, but I
think it’s great to be able to workout in your own home with just a
mat or at the park.
You don’t really need to do 100 sit ups, but
Consistency is the key to fitness and watching what you eat. I love
helping people the inexpensive way to getting fit and healthy and am
happy to help share tips and workout request routines.
CLJ

Health

bighow.org

A hand weight workout to sculpt arms, shoulders and back

Hand Weights are a great tool for increasing strength, muscular endurance, flexibility, toning and even help with controlling or losing body weight.  The added resistance helps increase exertion for muscles and the cardiovascular system if used as a circuit or performing exercises and a quicker rate.

Hand weights allow you to move through a more normal range of motion than machines.  They allow you to move in a range that targets more muscles fibers than machines.

They provide more variety of exercises that can be done to work the body in multiple planes instead of just one or two planes. Not to mention they are affordable, do not take up a lot of room and exercises can be done at home or the office at any time on your schedule.

RELATED: RECOMMENDED PLANS FOR YOU

General guidelines for using hand weights:

Determine your goal.  Do you want to gain more muscle mass or do you want more muscle tone and endurance?  Refer to the chart below for sets and repetitions to perform for your goal.

In general, as the number of sets and reps increase the weight decreases.  As the weight increase the sets and reps decrease. Lighter the weight with greater repetitions will give you more toning and muscle endurance.

For more muscle mass and strength perform moderate to higher weights with low to moderate repetitions.  For greater power output, such as in lifting or moving heavy weights at one time perform higher weights with less repetitions.

Training  Goal:SetsRepetitions WeightDays/Week Day Rest Between*
Strength2-66-8-10Low – Moderate3-4min. 24 hrs
Power  (i.e. 100%)1-2Heavy1-2min. 48 hrs
Power (i.e. 85-90%)3-53-5Mod – Heavy2-3min. 48 hrs
Hypertrophy(muscle size)3-66-12Mod – Heavy3-424 hrs lighter weight48 hrs for heavier wt
Muscular Endurance2-312-15-20Low – Moderate3-424 hrs.

* Day Rest Between next weight lifting exercise bout.

REST – This includes rest during each set and rest between days of exercise.  This is one area that I see many lifting programs fail or succeed.  For endurance, take 30-40 seconds between sets at low – moderate weight.

Take 1 – 1 1/2 minutes for sets at higher weights.  For sets and reps done at near maximal levels take at least 2 minutes between but no more than 3 minutes. Be sure to rest enough days between exercise bouts.  You do not want to perform the same exercises every day. Alternate days or use different exercises for the same area.

Exercise Order – perform large muscle group exercises first, then work to small muscle groups.  This helps support the small muscle joints and decreases the chance of fatigue at the small joints.

For upper body perform rowing, bench press or lat pulldowns first then perform deltoid or arms raises, overhead presses then biceps, triceps and wrist exercises.  Lower body would perform squats and step ups then lunges, single leg exercises and calf raises.

Always perform exercises in a full range of motion as is comfortable and in a controlled manner.  Do not force the range of an exercise or force the hand weight.

Exercise Selection– choose exercises that work all muscles, back, chest, arms, legs, front, back and sides.  You can either divide exercise days into body parts such as chest, arms and shoulders on one day and hips, thighs and calves another.

This is typically done if trying to improve muscle size and power.  Or, you can perform a full body workout by selecting exercises that work the upper body and lower body. This is typically done for endurance or toning or recovery days.

3-Day-A-Week Hand Weight Workout

This is an easy way to get started and will use full body workouts for each day as its example.

MondayWednesdayFriday
Squat  3 x 15Lunges 3 x 12Squat  3 x 15
Bent Over Row  3 x 15Reverse Flies  3 x 15Bent Over Row  3 x 15
Step Up  3 x 12Forward Lunge  3 x 12Step Up  3x 12
Shoulder Press  3 x 10Upright Row  3 x 12Shoulder Press 3 x 10
Lateral Lunge   3 x 20Side Stepping  3x 20Lateral Lunge  3 x20
Chest Press  3 x 123 Position Arm Raises  3 x 10Chest Press  3 x 12
Calf Raises  3 x 20Shin Raises 3 x 25Calf Raises  3 x 20
Biceps Curl 3 x 12Push Ups  3 x 12Biceps Curl  3 x 12
Triceps Overhead 3 x 15Triceps Kickback  3 x 15Triceps Overhead  3 x 15
Bicycles Lower Abd 3 x 30Hip Raises  3 x 30Bicycles 3 x 30
Diagonal Crunches 3 x 25Trunk Rotations 3 x 15Diagonal Crunches  3 x 25

5-Day-A-Week Hand Weight Workout

This is more advanced from the 3 days but will show how the workouts are divided into upper body and lower body workouts on different days.

MondayTuesdayWednesdayThursdayFriday
Squat  3×15Bent Over Row  3×15Core DayFront Squat  3×12Reverse Flies  3×15
StepUp 3 x 12Shoulder Press 3 x 12Forward Lunge 3×12Upright Row  3 x 12
Lunge  3 x 10Deltoid Raises  3 x 12Side Stepping  3×20Deltoid Raises 3×10
Side Step 3×20Biceps Hammer 3×15Single Leg Glut 3×25Lateral Bicep 3×12
Calf Raises 3×20Triceps Kickback  3×15Calf Raise 3 Pos 2×20Triceps Ovrhd  3×15
Scissors 3×20Bicycles 3×30Hip Lifts 3x 30Bicycles 3×30
Trunk Rot 3×15Lateral Bending 3×15Side Crunches 3×15Trunk Rot 3×15
Crunches 3×15Back Extensions 3×15Full Situp  3×10Diag Ext 3×15

Keep in mind these are general programs that can be used for any fitness or exercise regime.  As you see core exercises are included with every workout session.

After two or three weeks choose different exercises that work the same area to continue to increase strength gains and endurance gains while working all aspects of the muscles.

Using a variety of exercises stimulates the muscle to achieve great strength gains.  Be sure you choose exercises that allow you to work in multiple planes of movement not just straight up and down but rotational and diagonal patterns.

There are many different exercises to choose from to get you the results you want and have doing so.

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Bodyweight Workout — training with your own body weight

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      Arm (+Core) Workout with Hand Weights

      I get tons of requests for arm workouts, and since this upper body workout using light hand weights was a big hit, I decided to do another. This time, I’m making all the arm exercises a little more dynamic so that you work your core as well. Instead of just doing a shoulder press, you do it while holding a boat pose; instead of just doing a triceps kickback, you do it while in plank. This one is quick (12-18 minutes, depending on the intervals you choose) so it’s great to pair with a cardio workout or to do on days you’re “too busy” to workout.

      Arm (+Core) Workout with Hand Weights

      Equipment I Used:

      • Set of 5-lb hand weights
      • Set of 8-lb hand weights

      As you can see, I used two different weights (light and medium), but you could definitely get away with just using one light pair. I only used the heavier ones for one exercise.

      This workout flows from right to left. You’ll start with exercises isolating the right side, move into exercises with both arms, and then end by isolating the left side. You go through that a total of 3 times, taking a 30 to 60-sec rest in between each round (try not to rest between individual exercises; push to make it through the entire sequence before shaking out those arms!).

      Your fitness level and the weight of the dumbbells you’re using will determine how long you stay in each exercise. To start, do each exercise for 20 seconds. If you’re more advanced, spend 30 seconds on each exercise. To help you gauge where you should start, when I did this workout using 20-second intervals, I was able to make it through the complete sequence without breaking. When I did it with 30-second intervals, I had to cheat and put my feet down a few times during the boat pose exercises.

      RIGHT SIDE (IN PLANK)

      • One-Arm Flys: Start in a plank position with your left hand stacked directly under left shoulder and right hand gripping a hand weight. Hips should be level—fight to keep them this way throughout the exercise (your right hip will want to open up, shifting weight towards the left—don’t let it happen!). From here, squeeze your right shoulder blade in towards your spine as you lift the hand weight up and out laterally, keeping a soft bend in the elbow. Pause at the top and then slowly return right arm down to starting position.
      • Triceps Kickbacks: In a plank position, have left hand stacked directly under left shoulder, right hand holding onto a hand weight, elbow bent. Keeping your hips level as you do this (fight your body’s natural tendency to shift all the weight into your left side), extend your right hand straight back behind you, really squeezing the back of the arm (triceps) as you do. Hinging at the elbow, bring the weight slowly back to starting position. This is the one exercise I used an 8-lb weight with instead of 5.
      • Serve the Platter: In a plank position, keep left hand stacked directly under left shoulder, right hand holding onto a hand weight, palm facing up, elbow softly bent. From here, keeping your hips level (resist your body’s tendency to lean into that left side), reach that right hand forward, getting as close to a straight arm as you can. Slowly return to starting position.
      • Push Ups: Use both arms for these! If you need to modify, drop down to your knees.

      BOTH ARMS (IN BOAT POSE)

      All the following exercises are down while holding a boat pose. For boat pose, you balance on your tailbone, leaning back slightly, legs and upper body lifted in a “v” shape. To do this, engage your core (I think of trying to squeeze my belly button and spine together). I keep my knees bent in boat with shins parallel to the ground (except for during shapers), but if you’re more advanced, you can try keeping them straight the entire time.

      • Shoulder Press: Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, press your hands up overhead, bringing weights together above your head. Lower back down, but only so far as brings your elbows back to shoulder height. Don’t let them dip down lower than that. As you do these, be careful not to shrug your shoulders up towards your ears.
      • Shoulder Shapers: Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, maintaining those 90-degree bends, bring your forearms and hand weights together in front of your face. Return back out to goal post position. Elbows should stay at shoulder height the entire time. As we do these, we’re going to bend and extend our legs in boat pose so that it almost feels like a crunch. When arms are out wide, legs straighten, when forearms come in together, bend the knees, pulling them in slightly towards your chest.
      • Arm Circles: Extend your arms straight out to the side, a weight in each hand. Keeping arms straight, trace small, controlled circles with your hands, not letting your hands fall below shoulder height. Each round, alternate the direction in which you trace those circles.
      • Crossbody Punches: These are pretty self-explanatory: twist and punch! With a weight in each hand, start by holding them in towards your chest. From here, punch the right hand across your body, twisting your torso to the left along with it. Alternate, doing the same thing with the left hand. These should be quick—punch, punch, punch!

      LEFT SIDE (IN PLANK)

      Repeat sequence you did on the right.

      You will go through the entire sequence (right side, both, left side) three times. If you choose to stay in each exercise for 20 seconds, this workout will take you 12 minutes (plus a couple breaks). If you shoot for 30 seconds, it’ll take you 18 minutes + breaks.

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